WOMENSFITNESS.CO.UK ISSUE 170 OCTOBER 2017 Â£3.80
editor’s note A
ARE YOU THE UK’S FITTEST? Sign up to FitBrit 2018 to find out. Turn to page 86 right now!
good night’s kip had evaded me for years! When I was younger I’d party the night away and a lack of shut-eye didn’t phase me, but as I’ve got older that all-important sleep has become my biggest priority. Those vital eight hours a night are the secret to better long-term physical and mental health, so we’ve dedicated 14 pages of this issue to some time beneath the covers to make sure you feel rejuvenated and ready to take on the world (from page 57). Now you’re rested and raring to go, check out the lovely Lucy Meck’s fitness secrets and her go-to HIIT workout (page 30); the small but mighty piece of kit for a full-body, budget-busting session (page 47); and if you’re pressed for time, turn to page 42 for the moves you can do sitting at your desk! As ever, we’ve healthy recipes galore, from Madeleine Shaw (page 95), to James Duigan (page 106), it’s time to whip up a delicious good-for-you feast.
THISMONTH I’MLOVING... Aseriouschillax!Lifecanbea bittoohecticattimes,andabit of‘me’timeisalwaysbottom ofmyto-dolist.Thanksto Elemis’LifeElixirMassage Ifeelbacktomyoldself.Tryit!
October 2017 | womensfitness.co.uk 5
contents Fitness 29 Classon trial:Strength atMinistry DoesFitness Gymculturegets agrittyoverhaul inthisnon-stop sessionatMinistry DoesFitness
Wechattothestar whoswappedreality TVforﬁtnessfame
33 Getlean withLucy
Allyouneedisapair ofdumbbellstogive Lucy’sfull-body HIITworkoutago
39 Back toﬁtness
Forgetthenewyear, Septemberisthe perfecttimetoswitch upyourroutine
Allthelatestreleases triedandtestedfor youbyteamWF
Lookingfora simple,effective waytoshapeup? Checkoutthe mini-band
Thekit,gearand accessorieswe can’tgetenough ofthismonth
Focus 58 Slumber
Agoodnight’ssleep couldbetheanswer toabetterlife
Sickofcounting sheep?Kickstartyour dietwithsleep-friendly foodstoseeresults intwoweeks
Havingtrouble dozingoff?Find outhowyoucan guaranteegreatzzzs
Wantbetterzzzs? Yourﬁtnessgame needstobeonpoint
MEET THE EXPERTS Every issue is packed with advice from our expert panel. Introducing this month’s health and fitness gurus…
6 womensfitness.co.uk | October 2017
KRISTIN MCGEE is a celebrity yoga and Pilates teacher and author of Chair Yoga. CHECK OUT THE WORKOUT BASED ON HER NEW BOOK ON P42
DALTON WONG is a performance coach and founder of Twenty Two Training. TRY HIS SIMPLE YET EFFECTIVE MINI-BAND WORKOUT ON P47
JAMES DUIGAN is a global health expert and the founder of Bodyism, AKA Mr Clean & Lean. GIVE HIS LATEST HEALTHY RECIPES A GO ON P106
SUZY GLASKIE is a holistic coach and founder of Peppermint Wellness. SHE OFFERS HER ADVICE ON SLEEPING SOUNDLY ON P58
AMANDA KHOUV is a qualified personal trainer, WF’s deputy editor, wearer of warm hats and serious coffee lover. SORT OUT YOUR SLEEP WOES WITH HER WORKOUT ON P69
Style 73 Gowiththeglow
Inspiredbythisseason’sheat, we’relovingtheseburnt shadestotopoffthe idealsummerglow
Health 82 Nature’sfertilityﬁxes Getyourbodybackinbalanceto boosttheoddsofmakingababy
Glow 88 Beautytrend:charcoal
Expertssaythisunconventional ingredientholdsthekeytoclearskin, whiteteethandlusciouslocks
Wecherry-pickthreeofthe besthair,faceandbodytreats designedtomakelifethat littlebitsweeter
PICTURES: SHUTTERSTOCK, DANNY BIRD
Nourish 95 Beautifuleating,
MadeleineShawreveals howseasonaleatingcan drasticallyimproveyour wellbeinginhernewbook AYearofBeautifulEating
CookyourownThaidishesathome withalltheﬂavoursandtextures you’d expecttoﬁndinThailand
104 Foodfocus:cumin Thepowerofthetinycumin seedknowsnobounds!
There’sasure-ﬁrewaytofeel goodandthat’stoeatwell.And it’seasierthanyouthink
This month’s cover EMMA CANNON is a fertillity and women’s health expert. SHE OFFERS HER ADVICE ON GETTING READY TO CONCEIVE ON P82
LOUISE PYNE is WF’s features editor and a registered nutritionist. SHE REVEALS HOW SWITCHING UP YOUR DIET COULD HELP YOU SLEEP BETTER ON P65
NICOLA SHUBROOK is a nutritionist at Urban Wellness (urbanwellness.co.uk). CHECK OUT HER HEALTH LOWDOWN ON CUMIN SEEDS ON P104
Photography: Danny Bird Make Up: Nancy Sumner, eighteenmanagement.com Hair: Lewis Pallett, eighteenmanagement.com Model: Lucy Mecklenburgh, s-creative.com Clothing: Ellesse Cefalu Bra Top, £20 and Ellesse Mollusco Shorts, £28, both ellesse.co.uk
→ October 2017 | womensfitness.co.uk 7
EDITORIAL Editor JOANNA KNIGHT email@example.com Deputy Editor AMANDA KHOUV firstname.lastname@example.org Features Editor LOUISE PYNE email@example.com Junior Writer ERICA BUSH firstname.lastname@example.org Editorial Assistant/Junior Writer SABRINA BARR email@example.com Sub-Editor ELLIE MOSS Women’s Fitness editorial, Unit 011, Netil House, 1 Westgate Street, London, E8 3RL Email us firstname.lastname@example.org
ART & PRODUCTION Art Director NICOLA KERR email@example.com Production MAAYA MISTRY firstname.lastname@example.org ADVERTISING Managing Director JULIAN LLOYD-EVANS Group Advertising Director LIZ JAZAYERI email@example.com T/020 7907 6736 Group Advertising Manager SUOSAN WILLIAMS firstname.lastname@example.org T/020 7907 6720 Agency Account Director CARLY ACTIVILLE email@example.com T/ 0207 907 6688 Account Director REBECCA NEW firstname.lastname@example.org T/ 020 7907 6581 Classified Manager GEORGINA REID email@example.com T/ 020 7907 6537 Classified Sales Executive EUNICE OLAYE firstname.lastname@example.org T/ 020 7907 6383 Regional Advertising Sales THE MEDIA CONSULTANTS LTD T/01423 569 553 MARKETING Marketing Manager SAMANTHA PASHLEY email@example.com SYNDICATION Syndication Sales Manager RYAN CHAMBERS firstname.lastname@example.org T/+44 (0)207 907 6132 Licensing Manager CARLOTTA SERANTONI email@example.com T/+44 (0)207 907 6550 Licensing & Syndication Assistant NICOLE ADAMS firstname.lastname@example.org T/+44 (0)207 907 6134 MANAGEMENT Publisher DHARMESH MISTRY Newstrade Director DAVID BARKER Subscriptions Director LUCY DAVIS 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 0330 333 9492 Email email@example.com UK subscription price: £39.99 for 13 issues; Europe/Eire: €74.48, rest of the world: £69.30. You can manage your existing subscription through subsinfo.co.uk – please refer to this site for queries about your subscription.
STAR T COMMEN
I was really grateful for your superb article Trans�orm your li�e in 4 minutes [August]. I never thought I could meditate and had no interest in it at all in the past but after reading how beneficial it could be to me, I was motivated to give it a go. And it is a lot easier to do than I’d imagined. In the past my mind was like a motor in a car – always running. But everyone runs out of fuel at some time. Quieting my mind is now on my daily to-do list. And the wonderful thing about meditation is all you need is yourself! Thank you so much. Zoe Yetton, Cambridge
I’ve been a bad sleeper for years. Since I read Is �ood sabotaging your sleep? [August], I realised that choosing food and drinks likely to help you sleep, and removing the food and drinks that cold be preventing me from falling asleep is vital. I have now increased my intake of foods [high] in tryptophan, knowing that consuming it later in the day releases melatonin and serotonin for good sleep, thereby speeding up the onset of sleep and decreasing the number of times I wake up at night. It’s early days but I already feel like my sleep pattern is improving. I’m so grateful. Hazel Lewis, Merseyside
Feeling good I’ve been down about my life lately, so your brilliant feature Feel good to fight �at [August] was just what I needed to shake me out of it. Serotonin is of course
GET IN TOUCH
that ‘feel good’ chemical in the brain that’s connected with mood, appetite, sleep, learning and memory. I’ve taken on board your ideas such as increasing good fats,
laughingmore,boosting myvitaminBsand havingbaths.Ifeelbetter alreadyasIworkmy waythroughyourtips. Amelie Barnes, Sir Ddinbych, Wales
What we did this month
WRITE IN TO WIN...
A Lipault Lady Plume Small Bucket Bag worth £59! Look stylish this autumn with this vibrant Duck Blue bag, which is sure to make you stand out in any crowd. lipault.co.uk
Sabrina went on an adventure holiday in Tenerife, trekking and mountain biking across the mountainous terrain.
PUBLISHED BY DENNIS, 31-32 ALFRED PLACE, LONDON, WC1E 7DP 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 | October 2017
Going for gold!
Joanna completed Chapman’s Challenge, which took place at the Pangkor Laut Resort in Malaysia. She absolutely smashed the aquathlon! Read all about it soon...
ULTIMATE WMN CF SLX FOR THOSE WHO SEEK OUT EVERY ADVANTAGE, THIS IS THE LIGHTEST ROAD DISC FRAME WE HAVE EVER CREATED. COMBINED WITH ITS SUPREME FIT, OPTIMISED RIDING DYNAMICS AND THE BROADEST SIZE RANGE AVAILABLE ON THE SCENE, FEMALE RIDERS NOW HAVE THE LEVEL OF CHOICE THEY DESERVE. WELCOME TO THE NEW BENCHMARK IN WOMENâ€™S CYCLING. CANYON.COM/ULTIMATE
♦ NEWS ON A NEED-TO-KNOW BASIS ♦
Cycle season Hop on the saddle while the weather’s still on your side October 2017 | womensfitness.co.uk 11
If you haven’t tried sheet masks yet, make Image Skincare Biomolecular Hydrating Recovery Masks your first. Dehydration, be gone! ❒ £9, imageskincare.co.uk
The smell of summer
WORDS: AMANDA KHOUV
The next best thing to a G&T? This cute Gin Fizz Pavilion Candle and Diffuser from Mini Moderns. If sunshine were a smell, these would ooze it! ❒ From £24, minimoderns.com
Make your ‘do last a day longer with Catwalk by Tigi Transforming Dry Shampoo. It’ll keep volume on point, roots free from grease and your style intact. ❒ £14.95, salons nationwide
Tree of life
Herschel’s new Pelican Palm print is helping us hold on to what’s left of summer. The Hip Pack has festival fever written all over it. ❒ £25, herschelsupplyco.co.uk
Seeit,buyit,loveit! Youressentialguideto themonthahead
Looking for a caffeine-free lift? T2 Little Pot of Gold is a powdered tea featuring rooibos, ginger and the ever-trendy (and good-for-you!) turmeric. ❒ £14, t2tea.com
Get your protein and fibre fix in one hit thanks to Prana Protein’s shakes. The chocolate, coconut and vanilla flavours don’t use artificial sweeteners, either. ❒ £1.49, pranaprotein.com
Whether your skin is seeking radiance or your eyes need a pick-me-up, Arcaya Actives’ super concentrated at-home ampoules will sort you right out. ❒ £75 (pack of 10), arcaya-actives.co.uk
Keep it sleek
T3’s Single Pass Luxe Straightener can create perfect waves as well as a poker-straight style. The clever technology also ensures your hair doesn’t overheat. ❒ £145, t3haircare.co.uk
October 2017 | womensfitness.co.uk 13
ENERGY IN AN INSTANT NEW Kick-Start your performance with this great-tasting caffeine gum. Effective in under 15 minutes, each piece delivers 100mg of fast-release caffeine to boost energy and concentration. Packed in handy pocket size blisters, Kick-Start Gum is a gym bag essential. Proud Official Suppliers to:
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www.HEALTHSPANELITE.co.uk *£10 off voucher valid against Kick-Start Gum only. Quote code EWFEAG when ordering at checkout. Please allow up to five working days for delivery. Free delivery on all Healthspan Elite® orders delivered to UK addresses. Single use only. Voucher valid until 31.10.17 at www.healthspanelite.co.uk and only when purchasing Healthspan Elite® products.
Only £24.95 £14.95 120 pieces (12 x 10 packs)
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Pick up the speed
DID YOU KNOW? Marathon running is a global phenomenon!
Totallymoney.com recently put together a study of the 22 most popular marathons in the world. In 2016 a grand total of 23,913 people ran the London Marathon, whereas 51,388 ran the New York City Marathon and the year before, 43,000 people ran the Athens Classic Marathon, which is technically the original marathon race.
Puma promises you the ultimate lightweight running experience with the launch of the fastest performance trainer on the market. The Speed Ignite Netfit Women’s trainer has been made with propulsion technology, which will push you forward and help you to run faster. Plus, its stylish design will make you stand out from the crowd!
❒ £120, prodirectrunning.com
running news Shatter your PB with performance boosting tips and high-tech kit
Find out the facts
Running may seem as simple as putting one foot in front of the other, but there is a science behind boosting your performance and improving your technique. Running Science, edited by John Brewer, delves into the ins and outs of every aspect of running from a scientific point of view.
❒ £20, all good bookshops and online
WORDS: SABRINA BARR
Unleash your inner warrior at the Windsor Beast and Sprint Weekend with Spartan Race UK! With the option to join in the Reebok Spartan Sprint or the Reebok Spartan Beast, you’ll really test your limits as you’re faced with a series of gruelling obstacles.
❒ 30 September – 1 October Prices start from £67 for the Reebok Spartan Race Sprint and from £100 for the Reebok Spartan Beast, spartanrace.uk/en
The ASICS Finish Advantage Tight is an incredibly sleek piece of running gear to add to your workout wardrobe. The leggings have been designed with both comfort and practicality in mind, with muscle support compression panels and a second-skin fit to help you enjoy every run. ❒ £96, asics.co.uk
October 2017 | womensfitness.co.uk 15
Melody 16â€? Perfectly proportioned to provide small riders the best fit for comfort and control, a Ridgeback kids bike is easily adjustable to keep up with the pace of a growing child.
Join Ridgeback Kids Club when you buy a new Ridgeback kids bike and receive exclusive offers along with tips and tricks to make cycling safe and enjoyable! Find out more at: www.ridgebackkids.co.uk RidgebackBikes
Tips for The it kit the road Nail your cycle to work with these top tips from John Moss, managing director of Merlin Cycles
For new cycling apparel brand Kalf, it’s all about attention to detail. From fit to fabric, you can expect its jerseys, shorts and accessories to have your back through a race, leisurely cycle or commute. ❒ From £9.99, kalf.co.uk
Stay safe by riding confidently. Make your presence known on the road and claim your rightful room.
Had a mishap out on a ride? This Personalised Mini Bike Repair Kit not only sorts out any unexpected punctures, but also contains plasters and swabs for any nasty scrapes and grazes. ❒ £14.99, gettingpersonal.co.uk
Take it easy during the last five minutes of your journey to allow your body to start cooling down before you arrive.
Remember to pack cycling spares and tools in your work bag.
cyclescene Get extra pedal power with our top cycling tips
WORDS: AMANDA KHOUV SOURCE: MERLIN CYCLES
Wheels �or women
Giant Bikes has launched a new women-specific brand called Liv, and we love its Avail range – �oad bikes built with the �emale body in mind. Whether you go �or the Avail 1, Avail SL 2 or Avail SL 1 Disc, you can expect a lightweight �rame, a smooth ride and com�o�t in the saddle. ❒ From £525, liv-cycling.com
October 2017 | womensfitness.co.uk 17
Did you know?
Spread the goodness
You could boost your productivity in just one hour. AXA PPP Healthcare’s Clinical Director for
Psychological Health, Dr Mark Winwood, has come up with a daily formula to improve energy levels and wellbeing: Try 30 minutes of walking or light exercise, followed by 20 minutes of winding down before bed and 10 minutes of ‘me time’. Better mood, motivation and performance at work, sorted!
Satisfy your sweet cravings with Wyldsson’s Hazelnut & Cocoa Nut Butter. This delicious spread contains a wholesome blend of healthy ingredients, including organic Peruvian cocoa and roasted hazelnuts. It also packs a protein punch, which is ideal for a post-workout snack.
❒ £5.99, wyldsson.com
Tasty trends and top buys from the world of wellbeing
Every little helps
Breast Cancer Care celebrates its 25th anniversary this year. To commend its iconic pink ribbon and its powerful symbol for the millions affected by the disease, a commoratove velvet pink ribbon has been released this year. Get yours today – 100 per cent of profits go towards Breast Cancer Care. For care, support and information call Breast Cancer Care free on 0808 800 6000.
Satisfying snacks The�e’s nothing better than a yummy snack that hits the spot when you’�e �eeling a bit peckish in between meals. The Food Doctor boasts a nutritious series o� snacks guaranteed to satis�� any craving. T�� its Chipotle Trail Mix �or a spicy �lavour kick! ❒ Large snack mixes, £2.50; mini snack mixes, £1, both Ocado
❒ Suggested donation, £2, breastcancercare.org.uk
Thanks to Saffron Soul by Mira Manek, cooking just became more exciting. Mira has taken inspiration from her Indian heritage to marry together the worlds of Indian cuisine and healthy eating to create modern, fresh interpretations of classic Indian dishes. ❒ £20, all good bookshops
New mum nutrients Bringing a baby into the world is a beautiful thing. However, many women find that being pregnant can take its toll on their hair and skin. Vitabiotics has released its new pregnancy supplement Pregnacare New Mum, to provide you with all the nutrients you need for glowing skin, shiny locks and plenty of energy post-pregnancy. ❒ £13.95 for 56 tablets, pregnacare.com
18 womensfitness.co.uk | October 2017
WORDS: SABRINA BARR PICTURE: SHUTTERSTOCK
Inspired by India
Ready, steady, bake
Shegracesourscreenswithstyle, soit’snosurprisethefashionable FearneCottonhasbeenchosen bySwantocollaborateona beautifulrangeofcolourful kitchen-andcookwarefor2017. Withapowerful1500W motorand12variablespeed settings,ourfavouriteisthe FearneBySwanStandMixer. ❒ £299.99, currys.co.uk
What’s the easiest way to unwind after a gruelling workout? The Alto Aroma Diffuser fills the home with soothing light, aromatic scents and calming music – all from one place. The Alto even acts as a mini humidifier and air purifier to truly inspire tranquility. ❒ £79.99, madebyzen.com
lovelife Hot tips and tricks to boost your energy, style and cash flow
If hectic city life has you pining after green, open spaces, look no further than Go Ape Battersea Park. The tree-top obstacle adventure brings the outdoors to you in the heart of London – its three-tier course brings you stretching urban views and a welcome sense of freedom. ❒ From £18, goape.co.uk
20 womensfitness.co.uk | October 2017
Chocolates made with superfoods mean we can eat the lot, right? Meaning dreams in French, ‘Songes’ by chocolatier Pierre Marcolini sees quinoa, sesame, spelt, barley and seasonal fruits take centre stage – yum! ❒ From £19, Selfridges
Did you know? Liverpool holds the title for the fittest city in the UK, with as many as
of locals claiming to exercise at least once per week. The study, by training and course provider beabetteryou.com, revealed that Manchester and London came in second and third place.
WORDS: ERICA BUSH IMAGES: SHUTTERSTOCK
E T S A T % 100 R A G U S ZERO eshment
refr Great tasting, long lasting
ElderďŹ‚ower Sambucus nigra
With our unique blend of 13 Swiss herbs
Your edit Small change, big difference
Say cheese for Fairtrade Looking out for communities, the earth andyour teeth has never been easier thanks to Dr Bronner’s All-One Toothpaste. The peppermint, cinnamon or anise toothpastes are 70% organic, vegan and non-GMO, but more importantly, a third of profits go to charities that fund Fairtrade products.
Wear it proud
Wear Finisterre’s Ren Bikini in the spa, on the sand or out in the surf. It’s reversible, so you get more looks for your money. And, the best bit? The performance fabric contains Econyl, a recycled yarn that makes use of disused fishing nets. And there’s more – 10% of the profits go to Surfers Against Sewage, which works to protest British beaches.
❒ £6.49, drbronner.co.uk
Still using your ‘trusty’ (toxin-covered) supermarket cotton pads? Unlike most conventional cotton pads, Organyc’s are made with pure 100% organic cotton, are not chlorinebleached and contain no synthetics, meaning they are kind to your skin. It’s the little changes that make the difference! ❒ £2.49, organyc.co.uk
greenscene ❒ £80, finisterre.com
Be stylish and sustainable with our planet-friendly tips
WORDS: AMANDA KHOUV PICTURES: SHUTTERSTOCK
ScandilabelFilippaK’sSoftSport collectionfeelssogoodthatwe neverwanttotakethepiecesoff. Plus,itsethicalstancemeanswe canwearthemwithaclear consciencealldaylong–itstrives tomakeaslittleimpactonthe eco-systemaspossibleand carefullyexaminesthelifecycle ofeachgarment. ❒ From £50, filippa-k.com
Keep your clothes and your conscience clean with the hottest new multitasker on the scene, Soak. The organic soap – which contains no harsh chemicals – can be used to wash delicates like cashmere and even your make-up brushes. The recycled bottles make sure they’re fully eco to boot. ❒ From £9, soakwash.com
Good fats, good earth
Omega-3 supplements are a real staple for the health-conscious – but what about the eco-conscious? Nothing Fishy was founded as a sustainable alternative to the fish-sourced omega-3 industry and it grows its own algae cultures to make it happen. Plus, its Algae Omega-3 is even suitable for vegans. ❒ £22 for 60 capsules, nothingfishy.co October 2017 | womensfitness.co.uk 23
I have such a sweet tooth, could I have the ‘sweet tooth hormone’?
Kombucha is a fermented drink, comprised of black tea and sugar, that has been fermented by bacteria and yeast, commonly known as SCOBY (symbiotic colony of bacteria and yeast). The fermentation makes the drink slightly fizzy and it contains B vitamins, enzymes and probiotics, which are all important for supporting good gut health and immunity.
Scientists have indeed found a sweet tooth hormone that means potentially one in five of us could have more of an urge to grab something sweet. However, check the rest of your diet first and make sure you’re eating protein with every meal. Staying hydrated can help to minimise sugar cravings, too.
Nourishing news and nutritional know-how
We can’t get enough of Foodspring’s delicious range, and its Protein Bar in Cookie Dough had us at ‘hello!’ Packed with 20g protein, 17g fibre and a tiny 1.7g sugar, this delicious bar is just what your PT ordered. £1.99 each or £19.99 for a pack of 12, foodspring.co.uk
24 womensfitness.co.uk | October 2017
Go o�ganic with your morning ca��eine hit! Conventional co��ee is o�ten steeped in synthetic �e�tilisers, pesticides and insecticides. But o�ganic co��ee uses no synthetic �e�tilisers or chemicals when it’s g�own – which boosts both your health, as it is naturally higher in antioxidants, and the planet.
Rebelecipes.com This blog is a plant-based, gluten and refinedsugar-free blog run by recipe creator, food stylist and photographer Niki Webster – ‘Rebel’ because Niki is rebelling against fake food and faddy diets in favour of real food. We’re sold!
Super Green Pea and Mint Soup Serves 4 ♦ 2 onions chopped roughly ♦ 1tbsp olive oil ♦ 3 garlic cloves grated ♦ 1 courgette chopped ♦ 300g sugar snap peas chopped ♦ 1tbsp vegetable stock (I use vegan Swiss Bouillon) ♦ 1.5 pints of water ♦ 450g frozen peas
♦ 2 handfuls spinach ♦ Handful mint Toppings ♦ Tahini dressing ♦ Pine nuts
Place the onions and olive oil into a saucepan and fry for five minutes, or until soft.
Add the courgette and sugar snap peas and fry for two minutes, then add the garlic and cook for a further minute. Next add the Bouillon to a pint of boiling water, stir and add to the saucepan. Bring to the boil and then reduce to a simmer.
Throw in the peas and the spinach – when the spinach has wilted take off the heat and add the mint, salt and pepper. Blitz with a hand blender or food processor until smooth. Delicious served with tahini dressing, pine nuts and sourdough or flatbread.
WORDS: NICOLA SHUBROOK PICTURES: SHUTTERSTOCK
Nutrition tip o� the month
Feel Your Best Every Day Of The Month
ach for: A Natural Appro
All In O n Omega e 3& Multivit amin
Hormonal Support Energy Boost Healthy Skin Normal Psychological Function
For that time of the month, Cleanmarine For Women is your all in one Omega 3 plus Multivitamin support. It contains all the nutrients your body needs so you have the energy and feel good factor to go to that gym class or yoga session and not cancel that dinner date youâ€™ve been looking forward to. With just two capsules a day you will feel like your best-self every day of the month. Available from Health Stores, Pharmacies & cleanmarinekrill.co.uk
Vitamin B1 contributes to normal psychological function and contributes to normal energy yielding metabolism. Vitamin B2 contributes to maintenance of normal skin and contributes to a reduction in tiredness and fatigue. Vitamin B6 contributes to normal psychological function, contributes to normal energy yielding metabolism, contributes to a reduction in tiredness and fatigue and contributes to the regulation of normal hormonal activity. Vitamin D contributes to normal absorption and utilisation of calcium and phosphorus, contributes to maintenance of normal bones and normal muscle function.
Didyouknow? This nautical inspi�ed Brighton Top ��om Suga�hill Boutique brings the seaside to you – no matter whe�e you a�e in the wo�ld. ❒ £34, sugarhillboutique.com
Pine-ally! Camp out in style with this Pineapple Print Sleeping Bag from Mountain Warehouse. ❒ £39.99, mountainwarehouse.com
traveldiary Your passport to dream destinations, suitcase essentials and active escapes
Bell & Fox has teamed up with illustrator Charlie Scheulderman and The Collective Boutique to bring us a range of bespoke hand painted handbag designs. Our favourite? The Lobster Poppy Leather Round Cross Body & Wristlet Clutch makes for effortless holiday handbag swag. ❒ £134, bellandfox.com
How to stay healthy on holiday Let’s �ace it, staying healthy on holiday is ha�d. Not only a�e you miles away ��om your �egular �outine, but the cocktails, good �ood, and sun loungers p�ovide easy distractions ��om our fitness goals. We spoke to holistic self-ca�e and wellbeing coach Tara Jackson to get the lowdown on staying healthy on holiday...
Plan your exercise
Plan the exe�cise gear you will be taking with you so you don’t �o�get anything – trainers, tops, sho�ts, swimming suit. Even things such as a travel yoga mat �or your own exe�cise or pe�haps some exe�cise DVDs or downloads to do on your laptop in your �oom.
Include family and friends
For example, you could look �or g�eat �outes �or �amily walks to get some sightseeing in while you’�e exe�cising.
Download some apps
I� you a�e a �an o� apps, find some that wo�k �or you. Whether it is a �ood tracker, a quick wo�kout, a yoga app or guided meditations, they can be help�ul �or keeping you on track and motivated.
80 days around... Wales
If it’s a travel sabbatical you’re after, how about optimising one of the UK’s most beautiful walking trails for 80 days? Think dolphin spotting, castles and surf beaches to explore as you trek the 870 miles of unbroken Welsh coast with Celtic Trails. Each day is expertly planned with pre-arranged accommodation, luggage portage and scheduled rest days (read: Champagne picnics!). ❒ From £5,800, celtictrailswalkingholidays.co.uk
26 womensfitness.co.uk | October 2017
WORDS: ERICA BUSH PICTURES: SHUTTERSTOCK
FourinfiveBritsprefer holidayingintheUKthan abroad.AccordingtoGO Outdoors,thosesurveyedsaid itwasincreasedfamilytime, minimaltravelandbetter sleepthatsealedthedeal.
♦ SWEAT YOUR WAY TO SUCCESS ♦
A newdirection Trying something new could rev up your results
→ October 2017 | womensfitness.co.uk 27
Not only will you leave this class with a full-body workout firmly under your belt, you’ll have really pushed yourself
Strength at Ministry Does Fitness Gym culture gets a gritty overhaul in this non-stop session at Ministry Does Fitness WHAT IS IT?
The day Ministry of Sound decided to venture into the wellness world was a good day for everyone. Setting up camp in the arches of a disused railway in Elephant & Castle, the gym brought with it one of London’s loudest sound systems (naturally), its own fully-licensed bar (we expected no less), and a refreshing no BS approach to getting fit – Ministry Does Fitness: The Arches, is a gym we can get on board with. We found ourselves in Tuesday’s Strength class – a 45-minute circuit-based HIIT session that will leave you with sweat dripping into your eyes and feeling a little bit sick. The circuit involves seven stations – sprints, bicep curl and press, TRX squats and press-ups, heavy prowler push and ab roller, tricep dips and box jumps, slam tuck jumps and throws, and heavy kettlebell swings. Killer.
WORDS: ERICA BUSH
WHAT ARE THE BENEFITS?
Strength is all about smashing personal goals, whether that’s reaching for the heavier weight you’ve always been scared of or pushing for that last rep even though you’ve only got two seconds left on the clock. Not only will you leave this class with
CLASS ON TRIAL
a full-body workout firmly under your belt, you’ll feel thoroughly satisfied that you’ve really pushed yourself. This isn’t any old HIIT circuit either. Ministry of Fitness’ eclectic soundtrack of house, electronic and club anthems, combined with UV lights and constant encouragement from pocket rocket trainer Laura (@bicepsandbronzer) mean this class oozes motivation.
HOW HARD IS IT?
It’s hard. But HIIT sessions are meant to be. If you don’t finish the class wondering whether you can stand or not, you probably haven’t done it right. Luckily, everyone’s in the same boat – there’s a real camaraderie to the class – and you’re spurred on by the killer tunes played at club volume throughout. Beats were, in fact, so infectious I accidentally let out a little dance during one (short) water break, so it’s not all hard work. Top tip: try not to start on the treadmill station – it will destroy you.
WHERE IS IT?
Ministry Does Fitness: The Arches, London. Classes start from £10. To book, visit ministrydoesfitness.com/packages
DO IT YOURSELF Create seven stations: sprints, bicep curls and shoulder presses, TRX squats and press-ups, heavy prowler push and ab rollouts, tricep dips and box jumps, slam tuck jumps and throws with a medicine ball, and heavy kettlebell swings. After a thorough warm-up, perform 30 seconds of the moves in each station with 10 seconds’ rest in between. Do a total of six sets at each station (alternating between moves if there are two), then rest for a minute and move on to the next station. Make sure you keep a fast pace, weights heavy and the intensity high. Once you’re done, cool down with a stretch.
This was one of my favourite classes in a long time. It takes fitness right back to basics, and focuses on pushing yourself, enjoying the workout, and having a cocktail after (of course!)!
October 2017 | womensfitness.co.uk 29
My long-term goal is always health. You’ve only got one body, you need to look a�ter it
♦ LUCY WEARS ELLESSE BRA, £20 AND ELLESSE TRACK BOTTOMS, £40, ELLESSE.CO.UK
30 womensfitness.co.uk | October 2017
s t e e m WF
t’s been four years since she left The Only Way Is Essex, but Lucy Mecklenburgh has had anything but free time. Now 25, along with running her dress shop Lucy’s Boutique, the entrepreneur has been busy building a fitness empire. Her online fitness platform, Results With Lucy (resultswithlucy.com), continues to provide us with awesome training plans, while her soon-to-be four-year collaboration with Ellesse now culminates in her very own line. What made the starlet swap Essex drama for the fit life? WF finds out. Unlike other celebs well-known for undergoing a body makeover, Lucy’s transformation was subtle. The now fitness guru has always been into sport. ‘I absolutely loved sports at school,’ she says during our interview at the WF photoshoot, ‘I did a lot of dancing and I was in the netball team.’ But eventually, it wasn’t all just netball meets, and naturally, Lucy started to enjoy her youth outside of sports. ‘As we all do, I discovered a social life,
college, my first job,’ she explains, ‘and I just didn’t do anything.’ While for most this might’ve ended up in a larger waistline or tighter jeans, for Lucy – who agrees she probably is, to an extent, naturally slim – time away from the gym manifested itself in cellulite and feeling ‘yuck’. Lucy’s renewed interest in exercise and diet didn’t go unnoticed. Three weeks into regular training sessions with local PT Cecilia (now Lucy’s best friend and business partner at Results With Lucy), something had shifted. ‘I literally just fell in love,’ she says. ‘My body changed like that, my mind changed even more. She changed my diet around – I was never eating breakfast before – and I just had so much energy, my skin was glowing and I just woke up happy I guess.’ What were her secrets? The same training she swears by today, Lucy reckons it’s HIIT – like her full-body workout across the next few pages – that holds the key to a fitter, stronger and healthier you. She admits it’s a love/hate relationship. ‘It’s my favourite and least favourite because it’s horrendous but it’s amazing,’
she says. But, for someone as busy as Lucy, its effectiveness is hard to dismiss. ‘I love short bursts of effort as it gets the pain over quickly,’ she says. ‘If I’m busy, I can fit this circuit into my day easily, and I can do it at home or in my hotel if I’m away. There really is no excuse not to do it. What I would say about HIIT is, if you work hard enough you only need to do 15 minutes. I hate doing things like running, I just find it really dull.’ Her faithful following (of which there are now a cool 1.1 million on Instagram) were quick to demand her secrets, too, and so followed Results With Lucy back in 2013 – one of the first of its kind in the online training arena. Growing from a humble 30 videos in the beginning, the service now offers seven programmes, 500 videos and 500 recipes. ‘I think the thing to do being in the public eye was the fitness DVD, which don’t get me wrong, is a fantastic kickstart,’ explains Lucy. ‘But for me, it’s about keeping people motivated, making it a lifestyle change, not just a quick January fix’. Did they expect it to be so successful? ‘No, I don’t think we knew what to expect at all October 2017 | womensfitness.co.uk 31
not feeling great and I’m like well what are you eating? I think that’s where you’ve got to start and I think that people forget how important food is. Healthy food is so accessible now and there are so many amazing cookbooks for healthy food that it doesn’t have to be boring.’ What does her own diet look like? ‘Really, really balanced. I indulge at the weekends, but in the week I’m pretty good.’ Perhaps that’s what resonates the most about Lucy – she’s refreshingly normal. When she says indulge, she means a full, cheesy, garlic bread; a big bowl of pasta and a tiramisu (Lucy’s love of Italian food is no secret), not a cube of
I love short bursts of effort as it gets the pain over quickly. If I’m busy, I can fit this circuit into my day easily, and I can do it at home or in my hotel. There really is no excuse not to do it chocolate, like some celebs would claim. Of course, her week is typically healthy. ‘Most mornings it’s usually eggs with smoked salmon on rye, for lunch either a juice or a salad and then in the evening I like Thai green curry with quinoa,’ she says. But, like the rest of us, her weekends are still punctuated by drinks with friends and meals out. ‘I’m quite strict in the week, but
Fast talk Favourite gym song? Work, Rihanna.
Most used emoji? The monkey covering its eyes.
Most e��ective wo�kout move? The burpee – full body!
Favourite place in the wo�ld? I don’t think I’ve been
Handbag essential? Powder – I hate a shiny face.
32 womensfitness.co.uk | October 2017
then at the weekend I’ll relax a bit. Like tonight I’m going out with my friends so I’ll probably have a few glasses of wine and I’ll probably have some chips on the side [with dinner]. You’ve got to keep yourself sane!’. These days, Lucy continues to train regularly. Her week is made up of two one-hour HIIT sessions (interval training with 45 seconds on, 20 seconds off using a mixture of weights and plyometrics), usually started with or finished off with skipping, a Pilates class and a barre class. ‘I like the way you feel after a workout, it just makes you feel good and puts you in a positive frame of mind for the day,’ she says.
She also likes to keep things fresh. ‘I try out different things all the time,’ she explains. ‘I do a lot with the resistance band at the moment, it’s amazing and the cheapest piece of equipment you can buy!’ As for barre – another recent addition to Lucy’s fitness routine – it’s feeling the burn that has her hooked. ‘It’s the only thing you can genuinely feel,’ she says. ‘I tried it for the first time in Miami a few years ago and I was shaking so uncontrollably, the teacher was like “are you alright?” and I was like “I swear I’m fit really!”’ With such an enviable figure and relatable outlook, it’s not hard to see why Lucy Mecklenburgh is the #WomenCrushWednesday for so many girls – she’s certainly ours this month! Want to work out like the star? Try her full-body HIIT workout.
Make one change at a time: ‘Don’t ove��helm yourself, be �ealistic and make one change at a time. Your first change might be eat b�eak�ast, and then a better b�eak�ast. The second change might be �educe how much alcohol you have, and the thi�d change might be walk to wo�k instead o� getting the train to wo�k. Just little things, othe��ise you’�e going to end up being miserable and going straight back to how you we�e be�o�e.’ Plan your wo�kouts: ‘Don’t plan a month be�o�e, plan it a week or a �ew days be�o�e. I� you’ve got a �eally busy day, eve��one can fit in a 15-minute HIIT session in the morning. Get it out the way, don’t think “oh, I’ll do it tonight” because you won’t.’ Set goals: ‘I always wo�k by a sho�t-term and a long-term goal. A sho�t-term goal might be a holiday or a wedding – I think it’s good to have something the�e because then you’ve got something to wo�k towa�ds. My long-term goal is always health – I think that people �o�get that a lot o� the time and it’s just always about weight loss and how you look but I think you’ve only got one body, you need to look a�ter it.’
WORDS: ERICA BUSH PICTURES: DANNY BIRD MODEL: LUCY MECKLENBURGH, S-CREATIVE.CO.UK MAKE UP: NANCY SUMNER AND HAIR: LEWIS PALLETT, BOTH EIGHTEENMANAGEMENT.COM
really,’ Lucy laughs. ‘We just thought we’ll do it, and see what happens. People had been asking me for help on social media. They had similar goals to me – not girls that wanted to lose five stone but girls that just felt a bit yuck. They were like “I’ve got cellulite” or “I’m really untoned”, “I feel really unhealthy” or “I don’t know where to start” – same as me. So I was like, how can I bring what I do to everyone? So I just filmed 30 of my favourite HIIT sessions – all different fitness levels – and I put them online and it sort of went from there.’ More recently, Results With Lucy is addressing the mindset side of fitness, tapping into the disconnect between a happy body and a happy mind. ‘Someone can lose two stone and they can be drinking green juice every morning and feeling better, but they still look in the mirror and they see something else, they still don’t like themselves,’ Lucy says. ‘I think it’s then working on confidence, self-confidence, and mindset.’ What does it feel like to own such a worthwhile business empire? ‘It is the most rewarding thing in the world,’ she gushes. Another firm cornerstone of Results With Lucy is nutrition, with Lucy promoting a lifestyle that is as much about eating well as it is about exercising. ‘Most things can be cured through food,’ she says. ‘My friends moan to me about bad skin or
Lucy’s words of wisdom:
KIT YOU’LL NEED:
♦ 2 x dumbbells
Get lean with Lucy
f you’re a busy bee like Lucy, then you probably want to get as much bang for your buck as possible when it comes to workouts. Luckily for you, Lucy has put together her favourite super-fast fat-burning workout for us that targets the whole body in one quick session. ‘These are some of my favourite quick workout moves that seriously work the whole body!’ shares Lucy. ‘I love short bursts of effort with a rest break after, as it’s so effective to work out that way.’
HOW TO DO IT After a warm-up, perform each of the moves for 20 seconds, taking 15-30 seconds’ rest between each move. Repeat the full circuit three to four times, depending on your fitness level.
→ October 2017 | womensfitness.co.uk 33
Fitness Lucy reckons it’s HIIT – like this full-body workout – that holds the key to a fitter, stronger and healthier you JUMPING JACKS
Area trained: full body Technique ➤Stand with your feet slightly apart and your hands down by your side. ➤Jump your feet out to the side as you raise
your arms up above your head. ➤Immediately reverse that motion by jumping back to the starting position, then repeat.
SAFETY TIP Keep a tall posture throughout
Areas trained: GLUTES, QUADS, HAMSTRINGS, CORE Technique ➤Stand with your feet hip-width apart, belly button towards your spine. ➤Take a step forward with your right foot and bend both knees
to lower yourself straight down towards the floor making sure your right knee does not go over your toes and your left knee stops just above the floor. ➤Jump up by
34 womensfitness.co.uk | October 2017
pushing through your feet. Switch legs mid-air and land with your left foot forward, in the opposite position. ➤Repeat, switching legs with each rep.
Keep your chest up and shoulders back throughout
PRESS-UP WITH SHOULDER TOUCH
Do not let your back overarch
Areas trained: CHEST, TRICEPS, CORE Technique ➤Start in a plank position on the floor with your fingers pointing forwards. Make sure your feet are hip-distance apart and your hands are slightly wider than your shoulders. ➤Keeping your body in a straight line, bend your elbows to lower yourself towards the ground.
➤Push yourself up
to the starting position. During the upward movement move your hand and tap your opposite shoulder without tilting your hips or losing stability. ➤Lower your hand back down to the floor and repeat, alternating which shoulder you tap with each rep.
Areas trained: UPPER BACK, CORE Technique ➤Stand with your feet hip-width apart with your knees slightly bent and torso tilted forwards around 45 degrees from your hips. Keep your neck and spine in a straight line. ➤Hold a dumbbell in each hand in front of your legs with a slight bend in your elbows. ➤Squeeze your shoulder blades together while bringing your arms backwards, keeping the bend in the elbows. Do not let your arms go beyond the side of your body. ➤Return to the starting position with a controlled movement and repeat.
Make sure you do not swing your arms or jut your neck out
October 2017 | womensfitness.co.uk 35
Fitness GET THE LOOK I love short bursts of effort with a rest break after, as it’s so effective to work out that way
CLOTHING: Pages 33-37: Ellesse bra, £20, Ellesse leggings, £30 and Ellesse Davy trainers, £45; Page 23: Ellesse bra, £20, Ellesse leggings, £22 all ellesse.co.uk; KIT: Mat, yogamatters.co.uk; dumbbells, reebokfitness.info
Area trained: FULL BODY knees forward intoacrouching position and lift your arms up off the floor and bring them to balance on your knees, using your abs
to keep yourself balanced. ➤Place your hands back on the floor and jump your feet back into plank position and repeat.
Don’t let your hips drop lower than the rest of your body when in plank position
Areas trained: GLUTES, SHOULDERS, CORE, SIDES Technique ➤Start with your knees just off the floor directly under your hips, hands directly under your shoulders.
➤Feed one leg
through to the opposite side of your body, and lift the opposite arm off the floor towards your face, keeping the
36 womensfitness.co.uk | October 2017
outside of the leg close to the floor. ➤Return to the starting position and repeat on the other side. Alternate sides with each rep.
SAFETY TIP Use your core to keep your back straight when in the starting position
PICTURES: DANNY BIRD MODEL: LUCY MECKLENBURGH, S-CREATIVE.CO.UK MAKE UP: NANCY SUMNER AND HAIR: LEWIS PALLETT, BOTH EIGHTEENMANAGEMENT.COM
Technique ➤Start in a plank position, with your hands directly under your shoulders and your body in a straight line. ➤Jump your
MOUNTAIN CLIMBER TWISTS
Areas trained: CORE, SIDES, HIPS Technique ➤Start in a plank position with your arms straight and the balls of your feet on the floor. Pull your belly button in towards your spine and keep your neck and
spine in line.
➤Lift your right
knee up towards your left arm without putting your right foot on the floor. ➤Bring your right leg back to the starting position. ➤Repeat on the
opposite side. The ‘twist’ should come from your core and hips and not your shoulders. Continue to alternate sides for each rep.
Keep your hips up and in line with the rest of your body
ALTERNATE KNEE LIFT AND BUTT KICK
Areas trained: CORE, HAMSTRINGS, HIPS, GLUTES
Technique ➤Stand with your feet slightly apart. Jump your right leg up as high as you can. ➤Lower your right
leg and perform the movement on your left side. ➤Kick your right foot behind you to bring your heel to your bum. Lower
your right leg down and perform the movement on your left side. ➤Repeat this sequence.
SAFETY TIP Don’t let your shoulders hunch forwards
October 2017 | womensfitness.co.uk 37
WIN ALUXURY SOHO SPA DAY Hello readers! Do you have a favourite healthy food product or drink you’d love to tell everyone about? Now’s your chance! Women’s Fitness and Health & Fitness magazines have joined forces to launch the Healthy Food & Drink Awards 2018 – voted for by you! The awards will recognise the very best food and drink products that help keep British women healthy. From cereal bars and savoury snacks to smoothies and juices, winners of the Awards will be announced in the April 2018 issues of WF and H&F. So don’t delay, vote for your top products today!
Joanna Knight & Mary Comber Women’s Fitness and Health & Fitness
Discover a luxurious experience and unwind from the stresses of daily life. Marshall Street Everyone Active, seconds from Carnaby street, is a hidden oasis in the heart of Soho, London with a fitness suite, hot yoga studio, luxury spa, sauna, steam room, relaxation lounge and original 1931 marble-floored swimming pool. The prize on offer will include a one-hour hot yoga class, followed by two spa treatments of your choice. Choose from a selection of treatments ranging from sports, full-body and aromatherapy massages to Caudalie facials for radiance, detoxing and hydrating. Each winner will also be treated to full use of the facilities for the day. Relax in the lounge, detox in the sauna, work up a sweat in the 100-station gym, complete some laps in the iconic pool or challenge yourself to a group exercise class such as Spin or Box Fitness. Visit everyoneactive.com/centre/marshall-streetleisure-centre to find out more about the centre.
TO VOTE, AND BE IN WITH A CHANCE OF WINNING AN AMAZING SPA DAY VISIT:
WORTH O VER
Terms and conditions This prize must be redeemed within three months of the date the winner is notified. Prize winner must be at 16 years or older. Prize winner may choose two spa treatments only. Normal WF and H&F rules apply.
Backto Forget new year, September is the perfect time to switch up your routine. And we’ve got just the thing...
R Glute Gains
WHAT? With #glutes clocking over 3 million mentions on Instagram, training your booty muscles has never been more popular. Butt workouts are soaring – and Fitness First is not one to ignore it. Its latest FGT Glute
Gains class provides a combo of bodyweight training with exercises using a resistance band for optimum results. The fast-paced 30-minute class has you working at high intensity with equal bouts of 40 seconds’ work and 20 seconds’ rest.
WHY? Because who doesn’t want a better booty? *Inserts peach emoji*! WHERE? Find your nearest Fitness First studio at fitnessfirst.co.uk. Classes are free for members and membership starts from £18 per month.
ewind a few (okay, many) years, and September used to mean a fresh uniform, a new pencil case and the beginning of a new academic year. We may no longer be students, but you can’t change that back-to-school feeling at this time of year, so why not use it as an excuse to switch up your exercise routine – or even try something totally new? From ice climbing and team workouts to obstacle-style fitness, now is the time to step outside your comfort zone and give your fitness routine a serious shakeup. Here are our fave new fitness
October 2017 | womensfitness.co.uk 39
Fitness Fancy the views minus the st�uggle?
T�� spending the night on a po�taledge instead. Youngs Adventu�e Solutions in Dorse Dorset o��er evening and �ull-night experiences suspended on a po�taledge (a tent �or climbers climber on the edge o� a cli��) ove�looking the coastlines. Downside: it will make your bed look positively boring.
WHAT? Zumba not quite doing it for you anymore? Step outside of the box completely with this Bhangra-inspired fitness class that offers a taste of Indian dance culture. Set to traditional Bhangra music, the class combines traditional Bhangra routines with fast-paced compound exercises like squats for an hour of calorie burning.
£250pp for one night for two peopl people, youngsadventuresolutions.co.uk
WHAT? Back in August 2016, in a bid to appeal to younger audiences, climbing was officially approved for the 2020 Tokyo Olympics. While there are many disciplines within professional climbing (sport, speed, bouldering), amateur climbing isn’t as daunting as you might think. Rock climbing at the West 1 Climbing Wall at the Seymour Centre in Marylebone offers a challenging, alternative workout with expert tuition and equipment. WHY? Mind, body and social benefits are on offer when you take to the wall. Alongside improved climbing skills, you’ll exercise mental control and agility with the problem solving this sport demands. Both fast and slow twitch muscles are required, meaning climbing engages and works all muscle groups simultaneously, while improving balance and coordination. What’s more, the nature of the sport (climbing with friends and a spotter at the bottom as you ascend) means it’s a place for trust building, camaraderie, and self-confidence. WHERE? Seymour Leisure Centre Marylebone, £40 for a private session, everyoneactive.com 40 womensfitness.co.uk | October 2017
The KFit Trainer
WHAT? Any product endorsed by celebrity fitness expert Jessie Pavelka gets our attention. The KFit Trainer is a 7-in-1 free weight for total body conditioning. It claims to bring the gym to you and, considering it can be used as a dumbbell, kettlebell, barbell, ab roller, foam roller and more, we’re not arguing. WHY? Targeted at the time-poor, the KFit Trainer is a welcome addition to any gym-lover’s arsenal. At home, on holiday,
Adidas Studio LDN
WHAT? Adidas’ first ever fitness social club finds a home in east London offering free weekly fitness classes, run clubs and workshops. Featuring top PTs, fitness influencers and special adidas ambassadors, expect women-only runs, unique workouts and an on-site Refuel
Bar and Bel Air health food cafe. WHY? All sessions are open to the public and completely free! Not only will it give you a chance to train with the best, you’ll be able to socialise with other likeminded individuals and get your fitness fix without reaching for your wallet. Their bi-weekly Runners sessions also allow
WHY? Bhangra is a traditional folk dance from the Punjab in India to celebrate harvest time. Not only is the class a chance to try something new, but the movements required are sure to work your entire body – hard. Plus, when you hear the beat of the dhol (the traditional drum) kick in you’ll be hard pushed to sit still. WHERE? Classes cost £5 per session, bhangrablaze.com
during your lunch break, it can be used anywhere, anytime. ‘The KFit Trainer is the perfect solution to increase your fitness, strength, and wellbeing, regardless of your starting point,’ says Jessie. ‘The sheer volume of exercises that the KFit Trainer supports and objectives that can be met are truly fantastic.’ WHERE? £69.99, kfittrainer.com TOP TIP: The guide that comes with your KFit Trainer has over 500 workout moves to keep things fresh.
you to trial the latest Adidas running footwear while tracking some of east London’s most iconic run routes. WHERE? 152 Brick Lane, London. Sign up to sessions via Adidas Women’s Facebook Messenger. The schedule is unlocked every week and users can reserve spaces for all events.
WORDS: ERICA BUSH PICTURES: FITNESS FIRST, BXR LONDON, BEAR GRYLLS FITNESS, UN1T LONDON
WHAT? Obstacle training and raw fitness concepts are gaining popularity among women. More than ever, women want to work and train hard, to push themselves physically and mentally, which is why we’re seeing sports and classes being stripped back to basics. Enter Bear Grylls Fitness, the obstacle-style fitness spaces set up by the intrepid explorer himself (and his PT Natt Summers). WHY? Both avid adventurers, Bear and Natt know what it means to be fit – and who wouldn’t want to train in the same way? From hanging to climbing to pulling to crawling to leaping,
Bear Grylls Fitness’ multi-level obstacle course is a full-body workout that pushes the body in new ways, giving you a session that you’re not only proud of, but that reaps the results, too. ‘Inspirational hashtags including #thisgirlcan, #girlswholift and #strongnotskinny create a rallying cry for girls to come together, gain confidence, self belief and a new found understanding that once maledominated fitness experiences can be enjoyed by women as much as men,’ says Natt. WHERE? Locations in Manchester, Derby and Croydon. From £6.75, head to beargryllsfitness. com for information.
WHAT? New studio Sweat by BXR brings with it Europe’s first-ever group Versaclimber training class. The unique machine mimics the natural motion of climbing to provide a serious cardio punch that is low-impact and full-body. Choose from conditioning (Climb to the Beat), endurance (The Vertical Mile) and performance (HIIT Climb) classes to experience it for yourself – high energy music, mirrored walls and an LED ceiling included.
WHY? Not only does the Versaclimber burn more calories per minute than any other cardio machine – up to 800 in a 40-minute session – it also targets the all-important posterior chain (shoulders, back, glutes, hamstrings and calves). The zero-impact nature of the machine means it’s completely injury preventative, but don’t be fooled, you’ll end a session sweating, aching and possible crying. We warned you. WHERE? Sweat by BXR, £30, bxrlondon.com
AW17 kit Serious support For bigger breasts, Triaction Extreme Lite sports bra is a no brainer. The bestseller offers comfort and style. r £36, uk.triumph.com
Shine bright like a... Bellum Active’s new Diamond Luxe collection offers gym inspo when you need it most. We love the Turquoise Capri Tights. r £65, bellumactive.co.uk
Loud and proud You won’t be missed in the gym in these Nikki Print Leggings from new brand, Acai. With a unique seam-free inner leg technology designed to avoid skin irritation, they’re not just sitting pretty either. r £64, acaiactivewear
#TBT Cut-off crops were an 80s staple, and we’re delighted they’re coming back around. This long-sleeved Erba cropped T-shirt from Ellesse caters to AW’s cooler climes perfectly. r £35, ellesse.co.uk
WHAT? Gym spaces such as Un1t, whose slogan is ‘we train as one’, don’t rely on an instructor to keep the session rolling – it’s down to the group themselves. Un1t offers classes focused on cardio, strength, and mobility – but you won’t make it to the end without teamwork. One of its classes, for example, uses whoever is on the sled as a timer – as long as it takes them to do their runs is how long the rest of the team works, too. WHY? Studies consistently show
that working out with friends is better than going solo: Research carried out by Virgin Active found that friends who exercise together were shown to train for longer, burn more calories, and visit their health club more regularly. Un1t’s concept promotes an atmosphere that nurtures you to go above and beyond your limit – sounds like our kind of workout! WHERE? Un1t London in Fulham and London Bridge, from £20, unitlondon.co.uk. FUN FACT: Fitness influencer Zanna Van Dijk is a trainer here!
Zip it Matthew Williamson has launched his second activewear collection with USA Pro – and it doesn’t disappoint. Case in point? This Zip-Through Jacket. We love! r £140, flannels.com
Pretty pastels Missing summer? Odlo’s Feminine Soft Sports Bra boasts a cute pastel colourway to boost those dreary gym nights in a flash. r £30, odlo.com/uk
Cover up Looking for a way to avoid autumn showers in style? Try this Tropical Print Zip Through Track Top from EA7. r £134.99, psyche.co.uk
October 2017 | womensfitness.co.uk 41
HOW TO DO IT
Work through the poses below, one after the other, resting whenever you need to.
e know we need to move more. We know we need to spend less time sitting down. And we know that health risks like heart disease, diabetes and obesity – all of which are associated with leading sedentary lifestyles – are very real. But tackling these issues while also juggling our busy lives is easier said than done. Kristin McGee, celebrity trainer and yoga and Pilates teacher, is 42 womensfitness.co.uk | October 2017
used to working with people who are strapped for time – and is one of those people herself. But her new book, Chair Yoga, is aimed at office workers – rather than A-listers – who want to get moving, get healthy and get stronger without changing up their working day too much. ‘Chair yoga is the perfect solution for all of us who find ourselves in a chair for extended periods of time,’ Kristin explains. There are over 100 poses included in the book, all of which can be done with nothing but a chair.
By practising these poses throughout the day, you can expect to see improvements in flexibility, mobility and strength – without having to take time out to hit the gym. ‘Chair yoga is made up of simple exercises you can do daily that will help strengthen and stretch your body while focusing your mind and helping you tap into your breath,’ Kristin adds. If you ever feel stressed at work (let’s face it, who doesn’t?), taking time out to work through some poses could really work wonders for your mind, as well as your body.
While sitting down for a long time may not seem too harmful, the dangers it poses to health are becoming more and more concerning. ‘Physical inactivity is actually the fourth-leading risk factor for death in people around the world,’ Kristin explains. Moving a little more could ward off high cholesterol, high blood pressure, postural problems and more – so try Kristin’s workout over the next three pages to get started today, whether you’re reading this on a plane, in a waiting room or in your office.
KIT YOU’LL NEED:
SUN SALUTATION ARMS WARM-UP
Keep a tall posture
Areas trained: SHOULDERS, ARMS, STOMACH, SIDES Technique ➤Sit tall at the edge of your seat. ➤Inhale as you bring your arms up overhead and press your palms together. ➤Exhale as you bring your arms back to your sides. ➤Repeat 6 times.
HIGH ALTAR TRICEP PRESS
Areas trained: TRICEP, SHOULDERS, UPPER BACK Technique ➤Interlace your hands overhead and invert your palms to the ceiling. ➤Inhale as you bend your
elbows to the sides. ➤Exhale as you extend your arms back up overhead. ➤Repeat 6-8 times.
SAFETY TIP Keep your shoulders away from your ears throughout
GODDESS SIDE CRUNCH
Areas trained: SIDES, STOMACH Technique ➤Sit with your feet wider than the chair and toes and knees turned out. ➤Engage your core and place your hands behind your head with your elbows
out wide. ➤Lean to your
left side as you lift the left knee, bringing them towards each other, then return to the start with control. ➤Repeat 20 times (10 to each side).
SAFETY TIP Don’t let your upper back and shoulders hunch
→ October 2017 | womensfitness.co.uk 43
SAFETY TIP If this is too hard, keep your knees bent
Areas trained: STOMACH, CORE Technique ➤Sit at the edge of your seat with your hands firmly gripping the chair seat on either side of your hips. ➤Extend your
legs straight str out in front fro of you and a kick them the alternat alternately as you ‘scissor’ ‘scis your legs. leg ➤Scissor for 20 reps ((10 each leg). leg
EXTENDED SIDE ANGLE
Areas trained: STOMACH, SIDES, CORE
Technique ➤Sit tall then open your right knee to the side and turn your right toes out to the right. ➤Extend your left leg straight and angle your toes inwards slightly. ➤From your warrior 2 stance take your right elbow on top of
your right knee as you extend your left arm overhead at a 45-degree angle. ➤Hold here and breathe for 5-8 breaths. ➤Come up and repeat on the opposite side. Repeat on each side two more times.
SAFETY TIP Keep your neck and spine long
Technique ➤Stand to the right side of your chair and hold on to the top of the chair back. ➤Lunge your left foot forward and extend your right leg
back behind you pressing through the ball of your foot. Lift your right arm straight up. Hold for 5-8 breaths. ➤Repeat on the opposite side.
44 womensfitness.co.uk | October 2017
Keep your right hand on your hip if you’re a beginner
WORDS: AMANDA KHOUV PICTURES: DANNY BIRD MODEL: CHARLOTTE HOLMES, WMODEL.CO.UK
Areas trained: GLUTES, QUADS, HAMSTRINGS
GET THE LOOK
CLOTHING: Lululemon bra, £62; lululemon.co.uk; SixtyNinety leggings, £65, sixtyninety.com KIT: Mat, yogamatters.co.uk; chair, ikea.com
By practising these poses throughout the day, you can expect to see improvements in flexibility, mobility and strength
Areas trained: GLUTES, STOMACH, LOWER BACK
Keep your abdominals scooped in and your hips facing the floor throughout
Technique ➤Stand facing the back of your chair. Place your elbows on it and walk your feet back until your body is almost parallel to the floor. ➤Lift your right leg, bend your knee and pulse the heel up to the ceiling 20 times. ➤Repeat on the left side.
Areas trained: TRICEPS, CORE Technique ➤Stand facing the back of your chair. Place your hands shoulder-width apart on the top of the chair back. ➤Keep your arms straight and step back keeping your body in a straight line from your head to your heels. Engage your abs and bend your elbows (keeping them close to your sides) to do a press-up. ➤Exhale, then push back up to the start position. ➤Repeat 10-12 times.
Keep your elbows tucked in, skimming your rib cage as you lower
WA N T M O R E ? Check out Chair Yoga: Sit, Stretch and Strengthen Your Way to a Happier, Healthier You by Kristin McGee (£12.99, Piatkus), which has over 100 seated yoga poses and tips to stretch the body and calm the mind.
October 2017 | womensfitness.co.uk 45
Fitness POOR ✰✰✰✰✰ GOOD ✰✰✰✰✰ VERY GOOD ✰✰✰✰✰ EXCELLENT ✰✰✰✰✰ OUTSTANDING ✰✰✰✰✰
reviews Allthelatestreleasestriedand testedforyoubyteamWF
THE BALANCE PLAN
SWIMMING FOR TRIATHLON AND OPEN WATER
by Paul Mason ►£16.99, bloomsbury.com For anyone whose swimming experience stopped at childhood pool lessons and paddling along the shore at the beach on holiday, the prospect of venturing out on an open water swim can seem daunting. Swimming for Triathlon and Open Water, written by former international swimmer, British champion and record holder Paul Mason, will give you the confidence you need to take the plunge and to improve your skills. This book is geared towards swimmers of all levels, from seasoned triathletes to open water beginners. It’s informative, with expert advice on everything including safety, how to regulate your breathing mid-stroke and which exercises will particularly benefit your swimming style. Swimming for Triathlon and Open Water is a visual book filled with imagery and diagrams. It’s a really easy read and useful for keen swimmers – whether they’re looking to refine their swimming technique or train for their next big race. STAR RATING:
✰✰✰✰✰ Sabrina Barr
Reader review THE HIIT BIBLE
by Steve Barrett ►£14.99, available from all good bookshops; eBook, £12.99, available from e-tailers and bloomsbury.com The HIIT Bible: Supercharge your body and brain is a good guide for both
► Free to download on iOS and Android Ada is a personal health companion app designed by a team of doctors and computer scientists that can help you if you’re feeling under the weather. With its ability to distinguish between thousands of symptoms for a variety of conditions from a common cold to rare diseases, the doctor
newcomers to HIIT and those that want to push on with their training. The succinct step-bystep instructions for the exercises are great and, if you like a bit more detail, a longerform description is available too. The suggested workouts offer plenty of variety with bodyweight-
46 womensfitness.co.uk | October 2017
only exercises on offer, as well as those needing more equipment – plus, clever tweaks to familiar moves certainly helped to ramp up the intensity. The author’s emphasis on nailing each move before upping the level seems sound and if you are more of a home exerciser,
has definitely come to your phone. Ada is an interesting app that makes you feel as if you’re communicating with a real professional. It’s tailored to ask you specific questions to pinpoint your problems, which is really useful for anyone who’s looking for a diagnosis and would rather not search the Internet! The terms and
there’s enough content to keep you going, with the 14-day and 28-day challenges providing lots of motivation. The quick answers section at the back should help with any queries and the science of HIIT is well explained without leaving you feeling too overwhelmed
conditions on the app say it’s not providing medical advice or diagnosing health conditions, so ultimately it’s up to users to decide whether they should contact a health professional after using it. Ada is a step up from Google and a handy pocket companion. STAR RATING:
by Angelique Panagos ►Published by Aster £20, octopusbooks.co.uk When it comes to hormones, they’re about a whole lot more than making you feel a bit grumpy for a week every month. They actually affect nearly every aspect of our lives from weight to energy levels, and could be at the root of a number of wellbeing issues, explains Angelique Panagos in The Balance Plan. Having suffered from crippling period symptoms, fluctuating weight and an unbalanced cycle for decades, she knows first-hand how unhappy hormones can dictate your life. Luckily, Angelique can now divulge all the secrets she learnt along the way. Comprising six pillars – nourish, balance, nurture, cleanse, move and restore – her plan includes over 70 wholesome recipes, food diaries, meal plans, knowledge and tips to help you tune into your cycle and set you on the path to happier, more balanced hormones. Easy to read and surprisingly effective, we loved this. STAR RATING:
with information. A great reference point for HIIT fans and newbies. STAR RATING:
Anita Chambers, Yorkshire
results Lookingforasimple,effectivewaytoshapeup? Themini-bandmaybesmall,butitismighty
HOW TO DO IT
BEGINNER: 1-2 sets (green band) INTERMEDIATE: 2-3 sets (blue band) ADVANCED: 4-5 sets (black band)
he humble resistance band is really starting to take centre stage when it comes to fitness. What’s the appeal? Well, they can be used anywhere, any time and are suitable for anyone –
whether you like hitting the gym floor, work out at home or are constantly travelling. But for such a simple piece of kit, it really gives you bang for your buck. ‘It improves posture, prevents injury and builds muscle tone,’ says Dalton Wong, founder of TwentyTwo Training. ‘It’s popular because it is
affordable and is a great way to support other exercise like yoga, Crossfit, strength training and stretching.’ Try these moves from Dalton’s Mini-Band Workout, which he designed to shape, condition and sculpt the entire body, targeting every area from the bum to stomach.
October 2017 | womensfitness.co.uk 47
Areas trained: GLUTES, QUADS, SHOULDERS, UPPER BACK, CORE Technique ➤Place a mini-band above your knees, with your knees slightly out and some tension in the band. ➤Lower your bottom down behind you into a squat
Keep your chest up and don’t let your upper body collapse forwards
position, squatting down as low as is comfortable, keeping tension in the band at all times. ➤Push up through your heels back to standing and repeat.
Areas trained: GLUTES, HIPS
mini-band around your ankles, with your feet slightly narrower than shoulderwidth so there is tension in the band. ➤Hop to the right, landing in a singleleg squat position while
keeping tension in the band at all times. Your hips should be level and your left foot should be hovering slightly above the floor. ➤Do the same to the left, then repeat on alternating sides.
SAFETY TIP Make sure your shoulder blades are back and your chest is up throughout
HIPS AND BUM
Areas trained: GLUTES, HIPS, HAMSTRINGS
Technique ➤Start on your
back with your knees bent and feet flat on the floor, the mini-band placed above your knees. ➤Drive your hips up
by driving through your heels and engaging your stomach and bum to place tension in the band. ➤Slowly lower your hips to the ground then repeat.
48 womensfitness.co.uk | October 2017
Relax your shoulders to take the tension out of your neck
KIT YOU’LL NEED:
OBLIQUE AND BAND CRUNCH
Areas trained: STOMACH, SIDES Technique ➤Start on your back with your hands on your temples, with your elbows back and the mini-band around your feet. ➤Engage your stomach and slowly bring
SAFETY TIP Avoid excess rotation of the spine
your elbow to the opposite knee. They should meet at your body’s midline. ➤Switch sides to bring your other elbow to your opposite knee. Continue to alternate with each rep.
Areas trained: CHEST, TRICEPS, CORE, GLUTES Technique ➤With the mini-band around your ankles, and feet wide enough to create tension in the band, start in plank position with your hands directly below
(or slightly wider than) your shoulders and your body in a straight line. ➤Bend your arms to lower your chest to the floor, then push back up to the start and repeat.
Keep your core strong so that your head and hips don’t sag
KNEES TO CHEST
Areas trained: CORE, GLUTES, HIPS, QUADS, HAMSTRINGS Technique ➤With the mini-band around your ankles, start in plank position with your hands directly below your shoulders and your body in a straight line.
knees in towards your chest so that your feet land under your hips, keeping tension in the band as you do so. ➤Jump back to the start and repeat.
Do this continuously at a fast pace
→ October 2017 | womensfitness.co.uk 49
Fitness GET THE LOOK CLOTHING: Koral bra, £105, koral.com; Live! shorts, £48, liveclothing.uk; Asics DynaFlyte trainers, £130, asics.co.uk KIT: Mat, yogamatters.co.uk; mini-band, twentytwotraining.com
HORIZONTAL JUMPING JACKS
Areas trained: GLUTES, QUADS, CORE
Technique ➤With the mini-band around your ankles, start in plank position with your hands directly below your shoulders and body in a straight line. ➤Jump your legs out wide, then jump them back to the start and repeat.
It is affordable and is a great way to support other exercise like yoga, Crossfit, strength training and stretching
SAFETY TIP Keep your hips in line with the rest of your body throughout
BENT-OVER ROW AND Y Areas trained: UPPER BACK, BICEPS, SHOULDERS, CORE
50 womensfitness.co.uk | October 2017
SAFETY TIP Keep a flat or neutral back throughout
WORDS: AMANDA KHOUV PICTURES: DANNY BIRD MODEL: CHARLOTTE HOLMES, WMODEL.CO.UK
Technique ➤Start standing with your wrists in the wrist band and your body hinging forwards from forwar the hips. h ➤Keep Keeping tension in the band, b row both hands h up to your yo sides. ➤Bring your arms up overhead ov to a ‘Y’ position. p ➤Retu Return to the start st and rrepeat.
Fitness for all!
Want unlimited access to 1000s of UK gyms and studios? Check out Move GB, the new way to keep your sessions interesting and your goals on track. ►From £6.99/month, movegb.com
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Worried about bacteria on shared gym equipment? Clean Freek’s Gearguard 300 will kill existing bacteria and protect the surface for a further 24 hours. ►£9.99, yogastudio.co.uk
Not a bum deal As if it’s not enough that Freddy’s cult favourite Grey Shaping Effect Pants lift you in all the right places, they come with a free tank top, too! ►£75, freddyclothing.co.uk
Go big or go home
WORDS: AMANDA KHOUV PICTURES: SHUTTERSTOCK
Hydration is no joke at The Big Bottle Co. That’s why its BPA-free, dishwasher-safe bottles are a whopping 2.2 litres. ►From £12.95, thebigbottleco.co.uk
Restrictive kit won’t affect your workout on our watch. The Icebreaker Sprite Racerback Bra is designed for movement and chafe prevention, while the fabric is breathable and soft. ►£45, uk.icebreaker.com October 2017 | womensfitness.co.uk 51
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Try these great picks for a good night’s rest 1
MASTERS OF MAYFAIR LUXURY LAVENDER ROOM AND PILLOW SPRAY
MASTERS OF MAYFAIR SLEEP MASK
Using the finest fabrics and infused with natural
The Masters of Mayfair Luxury Lavender Room
lavender, the Masters of Mayfair Sleep Mask
and Pillow Spray is formulated with 100 per cent
eases headaches and fatigue and promotes
natural ingredients, which rejuvenate the body
relaxation and calm. The mask is made from
and induce relaxation. Experience deeper sleep
soft, cooling silk and the adjustable elasticated
by spraying onto your bedding, linens, pyjamas
head strap ensures complete comfort.
and your travel neck pillow or sleep mask.
LUMIE BODYCLOCK LUXE 750D
Most famously endorsed for heat therapy, the wearable YuYu LONG hot water bottle
The new Lumie Bodyclock Luxe 750D is Lumie’s
helps your muscles relax after a hard day.
most premium wake-up light with non-alerting,
No need for restless nights overheating
low-blue light, now upgraded to include DAB/
either; fill your YuYu with ice cold water
DAB+ radio. A complete light and sound
for some easy Zs.
experience for easier sleep and brighter waking.
From £33, yuyubottle.com
PUKKA NIGHT TIME
NYTOL HERBAL SIMPLY SLEEP ONE-A-NIGHT
Pukka’s Night Time tea has been blended to help
Nytol Herbal Simply Sleep One-A-Night
soothe you into a place of restful sleep and bring
could be a good choice if you want to try
you back fresh for the world. It’s a magical cup of
a herbal option for temporary sleeplessness.
wisdom from the years of experience of Pukka’s
Each tablet contains 385mg of valerian – a
master herbsmith Sebastian Pole, combining a
natural active ingredient traditionally used to
sleepy crush of oat flower, soothing lavender, and
promote calmness and a restful night’s sleep.
silky sweet limeflower together with the magic
£5.99, Asda, Boots, Superdrug,
of valerian. The perfect cup before bedtime for
Sainsbury’s, Tesco and all
those who want a break from being a night owl.
OLVERUM BATH OIL
‘Olverum Bath Oil consists of a carefully created
Solving the Slumber Conundrum: engineered for the perfect sleep, the SIMBA Hybrid makes
blend of high-potency pure essential oils, which
sleep simpler. An affordable luxury, the
promote a deeply restful state, enabling mind
high-tech mattress combines the comfort of
and body to let go – a vital transition to a pure
foam with the support of 2,500 patented conical
and restorative sleep,’ says sleep therapist,
pocket springs. For next day delivery and
Doctor Nerina Ramlakhan. 125ml, £29; 250ml,
100-night sleep trial visit simbasleep.com.
£53; Travel Set, £19, olverum.com
*Nytol Herbal Simply Sleep One-A-Night contains valerian root extract. A traditional herbal medicinal product for use in the temporary relief of sleep disturbances, exclusively based upon long-standing use as a traditional remedy. Always read the leaflet.
Intelligent temperature regulation for a more comfortable night’s sleep. Join thousands of others who have re-discovered the joy of sleep.
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♦ GET THE KNOWLEDGE ♦
58 Slumber benefits 62 Reset your sleep 65 2-week Good Sleep diet 69 Sweat to sleep
Wakeuprefreshed! The secrets to a good night's kip are just a page away Sponsored by October 2017 | womensfitness.co.uk 57
leep, it’s a normal part of everyday life for those of us who have no problems nodding off, yet classed as the ultimate luxury for those of us who struggle to get enough. And, whether you count yourself as a
58 womensfitness.co.uk | October 2017
morning or nighttime person, the physical, mental and emotional benefits of getting a proper night’s rest seem never-ending. Research backs it up, with a new study by Warwick University revealing that improving sleep quality makes you feel as amazing as
winning the lottery, with the mental and physical health perks comparable to someone who’s won a £200,000 jackpot! With so many great gains up for grabs, we’ve investigated the ways a good night’s snoozing time can positively influence wellbeing. Sleep tight!
Sleep gains Thepowerfulhealthperksofagoodbedtimeroutine Sleep perk 1: Boosts weight loss
I� you’�e st�uggling with your weight, sleep could be the slim-down weapon you’ve been looking �or. Those o� us who get between seven and eight hours' sleep per night a�e less likely to be ove��eight than people who sleep �ewer than six hours. When we don’t sleep enough, our appetite hormones leptin and gh�elin a�e out o� whack, which makes us crave suga�� �oods. To help you dri�t o�f, ditch your mug o� cocoa �or a diet loaded with sleep-inducing �oods. ‘An ideal evening meal should consist o� a well-balanced meal containing complex carbs, p�otein and essential �ats ideally a�ound th�ee hours be�o�e bed to allow the body to �ully digest your meal. It is then a good idea to top up your blood-sugar levels with a sleep inducing snack immediately be�o�e bed,’explains nutritionist Elizabeth Wall (hollandandbar�ett.com). This could be something as simple as cottage cheese with oatcakes. The cheese is a rich sou�ce o� t��ptophan, an amino acid needed �or the conversion o� the neu�otransmitter se�otonin, which helps us �eel calm and �elaxed, while oatcakes a�e a sou�ce o� complex carbohydrates. ‘It’s wo�th noting that t��ptophan �oods a�e even mo�e e��ective when pai�ed with healthy complex carbs’, she continues.
Sleep perk 2: Helps you live longer
Re-prioritising your sleep schedule could be the sec�et to a longer li�e. Just as we need ox�gen to b�eathe, we need sleep to su��ive and depriving yoursel� o� the �ecommended seven to eight hours can put you at risk o� a whole range o� health p�oblems. ‘Sleep plays a vital �ole in your body’s ability to heal and �epair your blood vessels and hea�t. Not getting enough can potentially lead to a higher risk o� ch�onic health p�oblems like high blood p�essu�e, hea�t disease, and st�oke,’says holistic coach and �ounder o� Peppermint Wellness, Suzy Glaskie (peppermintwellness.co.uk).
chances a�e you’ll naturally wake up ea�lier, giving you time to check your emails and c�oss o�� a couple o� tasks on your to-do list well be�o�e it hits 9am. ‘When you’�e ti�ed, one o� the cognitive side e��ects is impai�ed decision-making: your brain just can’t per�orm its duties p�ope�ly. Not only will you find yoursel� yawning and �eeling sluggish, but lack o� sleep will impact negatively on your ability to concentrate and learn new things as it a��ects both sho�t-term and long-term memo��. It leads to you making mistakes and poor decisions – plus, you’�e �ar less likely to be able to access the c�eativity your job demands’,sha�es Suzy.
Sleep perk 3: Fires up brain health
Sleep perk 5: Builds immunity
Sleep is absolutely �undamental to the normal �unctioning o� the brain. When we a�e asleep our brain is wo�king ha�d at clearing out plaque-�orming p�oteins which a�e linked to conditions such as Alzheimer’s. ‘I� someone is seve�ely lacking p�oper sleep, they �un an inc�eased risk that those toxins can build up and lead to damage to the brain’,adds Suzy.
Sleep perk 4: Powers productivity
Going to bed ea�ly could be the ultimate means o� supe�cha�ging p�oductivity at wo�k. I� you t�� an ea�ly-to-bed �outine, the
You’�e less likely to get sick i� you get enough sleep as your immune cells will be wo�king ove�time to �end o�� invaders like bacteria and vi�uses. Sleep deprivation, however, means your immune system doesn’t have a chance to build up its natural �o�ces, so it may take you longer to �ecover ��om illness. ‘Immune �unction is also a��ected by both acute (total) sleep deprivation �or sho�t periods and by longer periods o� �educed sleep. It inc�eases our susceptibility to in�ection and how well we �ecover,’ believes consultant psychiatrist and ultra-triathlete Dr Jo Rodda (�ecognitionhealth.com).
Sponsored by October 2017 | womensfitness.co.uk 59
Sleep perk 6: Supercharges your workout
Sleep will not only make su�e that you have the ene�gy you need �or a wo�kout, but it is also c�ucial �or rapid �eaction times, clear mental judgement and �ocus, which a�e needed when taking pa�t in spo�ts. ‘Depriving your brain o� sleep will cloud your �ocus and dec�ease your ability to per�orm well. It’s also necessa�� �or the body to heal a�ter an intense physical session, so a lack o� sleep will drastically impact any �ecove�� time’, says Suzy.
Sleep perk 7: Makes you look younger
The physical signs o� poor sleep a�e obvious – pu��� eyes, a dull complexion, and even a higher
Beauty sleep aids Fake a well-rested look, even when you haven’t managed your eight hours, with these wide-eye boosting buys Kiss The Moon Glow After Dark Face Oil
Say buh-bye to dull sleep-deprived skin and welcome a gorgeous morning glow with this nourishing night-time face oil. Vitamin A-packed rapeseed oil helps to fight fine lines, while rejuvenating scents like myrrh and geranium help to heal and refresh your complexion. ►£48, kissthemoon.com
Katherine Daniels Cosmetics Nurturing Night Balm
Experts believe that the optimal time for skin cell repair is 1am, and to gain
60 womensfitness.co.uk | October 2017
risk o� skin conditions like acne. I� this continues, over time it leads to p�ematu�e fine lines. Getting adequate �est on the other hand, helps to e��ectively �egenerate skin cells so that your skin looks its best.
Sleep perk 8: Improves mood
I� you wake up in a bad mood, it’s mo�e than likely down to the �act you haven’t slept well, and the knock-on e��ects can last all day long. ‘Sleep deprivation also has an emotional cost and both total sleep deprivation and ch�onic sleep �estriction (�educed hours spent sleeping each night) can cause disturbances in terms o� both anxiety and dep�ession’, says Dr Rodda.
the maximum benefit you should have slept two to three hours before this time. To help give skin an extra healing kickstart, this power-packed balm with nurturing rose and macadamia oil is just perfect. ►£38.45, katherinedanielscosmetics. com
Benefit It’s Potent Eye Cream
For extra sleep support when you haven’t managed a full night’s rest, this circle-fading eye cream will do the trick. Made with a peptide complex that helps to restore elasticity and firmness, its botanical extracts help to soothe the skin and protect from free radical damage. ►£28, benefitcosmetics.com
Suzy’s ultimate sleep foods These foods help to support your body’s natural rhythm Nuts
Nuts such as walnuts encourage the brain to sec�ete melatonin, which �egulates the body’s internal clock. Almonds a�e also g�eat, as they contain the sleepenhancing amino acid t��ptophan.
Da�k g�een lea�� veg like spinach contains magnesium, which has been shown to naturally �elax the muscles and encourage a good night’s �est.
O�, it’s not exactly a �ood, but chamomile tea is also a lovely, natural sleep inducer. It helps to calm your ne��ous system to leave you �eeling �elaxed. Have a cup eve�� evening in the lead up to bedtime �or best �esults.
A good ...couldbethemissingingredientinyourhealthandfitnessroutine
t’s easy to overlook your sleep when you embark on a health kick – your focus naturally drifts towards the planning of your new diet and exercise routine, but the quality of your time beneath the sheets is crucial, too. We spend the equivalent of a whopping 26 years in the Land of Nod over our lifetime, so making a good night's sleep your priority really will pay off. Like us, Bensons for Beds knows that keeping your mind and body well rested is the foundation of a healthy lifestyle and a good night's kip can have a real impact on your performance – both physically and mentally. 'Good-quality sleep is vital for good health, allowing your body to renew and repair itself, bolstering your immune system and regulating hormones. Whereas regular poor sleep raises the risk of suffering severe medical conditions including obesity, heart disease and diabetes and
shortens overall life expectancy. Long-term poor sleep can also negatively impact your mental health – leading to mood
you can do to improve your sleep, including eating tryptophan-rich foods, reducing your exposure to blue
A lack of quality sleep can also very quickly put paid to your healthy lifestyle aspirations disorders like depression and anxiety,' explains Dr Guy Meadows for Bensons for Beds. Sounds like the stuff of nightmares, not sweet dreams! A lack of quality sleep can also very quickly put paid to your healthy lifestyle aspirations. Not only does the resulting tiredness make the prospect of hitting the gym or heading out for a run far less appealing, but it can ruin your healthy eating plans as well. Research published in the European Journal of Clinical Nutrition in November 2016 found that in the day following a night of limited sleep, people ate an extra 385 calories on average. There are several key things
light from your phone two hours before bedtime and making your bedroom a relaxing space. Bensons for Beds understands that a good night’s sleep is essential to overall health and wellbeing, that’s why it makes it as easy as possible for you to find the mattress and bed that suits your needs, with the Comfort Station Adaptive (CSA). Whatever type of bed you're looking for, the technology provides a firmness rating system which helps you find the right bed. To find your perfect mattress visit ►bensonsforbeds.co.uk/ comfort-station
Sleep as it should be
Do you get too hot or too cold when you sleep? If you do, you'll love Bensons for Beds' iGel mattresses. Designed to solve the temperature extremes that we suffer at night, its Intelligent Temperature Regulation ensures we don't use our vital energy to regulate our temperature but instead use it to restore and rejuvenate ourselves. So we wake up every morning feeling refreshed and rested. Winning! Bensons for Beds is the UK’s largest retailer, specialising in beds, mattresses and bedroom furniture. For further information and for tips and advice on how to get a better night’s sleep, visit ►bensonsforbeds.co.uk/ sleep-school IN ASSOCIATION WITH
Reset your sleep Having trouble dozing off? Find out how you can guarantee great zzzs
leep. We all need it, and yet so many of us can't figure out how to get a decent amount of it. A study of 1,000 adults, conducted by bed and sleep specialist Time4Sleep in February 2017, discovered that 45 per cent of the world's population are aware that they have a sleep problem. It's never too late to reset your sleep routine though, no matter how far gone you
62 womensfitness.co.uk | October 2017
think you may be! The quality and quantity of your sleep can have a huge impact on your day-to-day life, which is why finding out how to maximise your zzzs is so essential. â€˜A lack of sleep impacts your visual working memory, meaning that the decisions you make might not be the ones that you would make after a good night's sleep,â€™ says Jason Ellis, Professor in Psychology at Northumbria University,
Director of the Northumbria Centre for Sleep Research and Sleep Adviser at Champneys. What's more, sleep deprivation can lead to sugar cravings, a reduced attention span, mood swings and lower levels of productivity. Considering things like your emotional wellbeing, your environment and how active your lifestyle is could be the key to enjoying a restful and refreshing night's sleep. Trust us, your body will thank you for it.
If you're feeling particularly grouchy and are lacking energy, a bad night's sleep may be to blame. Lack of sleep can have a huge impact on the way you feel, both physically and emotionally. Dr Guy Meadows, Sleep Specialist for Bensons for Beds, explains the connection between your emotional health and sleep regime. ‘A bidirectional relationship exists between mood and sleep,’ he says. ‘When one is out, the other is also affected. For example, both anxiety and depression can worsen sleep, but equally poor sleep can also trigger anxiety and depression.’ When you find yourself stuck in a vicious circle of poor sleep and a negative mental state, it can seem impossible to break away from it. But practising mindfulness before bed could seriously benefit your overall wellbeing in the long run. ‘Mindfulness is the ability to gently notice and let go of thoughts as and when they arrive in the moment,’ says Dr Meadows. ‘Doing this before bed or when in bed can be a helpful way of preparing your mind for sleep.’ When you're going through a tough time, sleep can be very restorative. However, it may appear as though it's doing more harm than good, even if this isn't really the case. ‘Sleep can help us overcome sadness and depression. But, sometimes, sleep can make us feel like we are reliving those problems,’ says medican herbalist Natasha Richardson, (foragebotanicals.co.uk). ‘This means that in cases of grief or severe depression, people may want to avoid sleep. It's important to seek help from your GP, a counsellor or herbalist if you actively try to avoid sleep.’
The ambience of your bedroom can make a huge difference to the quality of your sleep. Your bedroom should be associated with rest so that you feel an immediate sense of calm when you walk through the door. Another study undertaken by Time4Sleep in April 2017 that looked into how phone addiction is affecting us in the bedroom revealed that 66 per cent of Brits sleep with their
phone next to them, so it should come as no surprise that many of us have difficulty shutting off our brains at night. By making small tweaks to your environment, nights spent struggling to drift off could become a thing of the past. 'Sleep hygiene' is a term that's used to describe habits that you can adopt to make sure that you sleep peacefully on a regular basis. ‘Essentially, sleep hygiene is about creating a bedtime routine for yourself which promotes healthy promotion of melatonin from the pineal gland and which is in sync with the natural circadian rhythms we all have,’ says Natasha. ‘That means bedtime alarms, low lights, soft music, sweet scents and herbal teas. Bring that spa experience into your home!’ Investing in products such as pillow mists, bath oils and a comfortable mattress could be exactly what you need. SIMBA Sleep; the makers of the world's most advanced mattress, have designed its innovative mattress with five layers of memory foam and patented springs that move to fit the shape of your body in order to provide you with the perfect night's sleep.
Your mind and your body work together, so you need to soothe both if you want to go to bed feeling completely at ease. When you're stressed, there's a chance you'll have a few niggling aches and pains, just as an injury will likely have a damaging effect on your mood. Physical activity has many benefits, one being its ability to help you sleep. Dr Meadows explains this process in more detail: ‘Exercise increases your metabolism and therefore the production of the brain chemical adenosine. Adenosine helps to increase your sleep drive, helping you to fall to sleep quicker and sleep more deeply.’ However, some forms of exercise are better than others when it comes to sleepinducing activities: 'A mindful exercise such as yoga, tai chi or qi gong can be very effective in helping you sleep better because it combines mind, body and spirit in a harmonious and balanced practice,’ says David James Lees, Co-Founder of Wu
Wei Wisdom. By allowing your mind and body to coalesce through fluid movements and steady breathing before bed, all of the stresses of the day will be forgotten and instead you'll find a sense of inner balance. It's the ideal recipe for an undisturbed night of blissful sleep.
If mindful thinking, serene stretching and a touch of feng shui just aren't doing the trick, it may be worth trying something new to reset your sleep. Living in a digital world, there are plenty of new relaxation methods out there that you can try. ‘There are several new guided sleep meditation apps and mp3
When you're stressed, there's a chance you'll have a few niggling aches and pains, just as an injury will likely have a damaging effect on your mood recordings you can try,’ says David James Lees. ‘I would recommend experimenting with different styles and voices on these recordings to find a tone and accent that suits you.’ Calm (calm.com), a meditation app, has released Sleep Stories, a series of 23 soothing tales narrated with grown-up listeners in mind. You could also try to gain a better understanding of your evening regime by keeping a regular sleep diary. ‘This allows you to really pinpoint what is causing your bad sleep, and highlights any bad habits that you might have,’ says Jason Ellis. ‘You might be doing something without realising which is impacting the quality of your sleep.’ Realising how little sleep you're having or just how much time you're spending on your phone before bed may give you the shock you need to switch things up. Before you know it, you'll be heading to bed earlier, sleeping through the night and waking up feeling fresh. Don't believe us? Sleep on it, and you'll see.
Sponsored by October 2017 | womensfitness.co.uk 63
Calm your mind Dr Guy ��om The Sleep School's and Bensons �or Beds clinic gives us his top tips �or calming your mind be�o�e bed
Whether you're working late on your computer or playing on your phone or tablet, the blue light emitted from most modern devices triggers the release of the waking hormone cortisol, telling your brain to wake up at a time when it should be winding down. Help calm your mind ready for bed and improve your sleep quality by making a habit of switching off all your stimulating devices including your TV, phone and tablet at least 30 minutes before bed.
Let go o� your worries
Try to let go of the days worries and calm your mind ready for sleep by practising a short mindful meditation before bed. Regular mindfulness practice activates your pre-frontal cortex, the modern rational part of your brain helping you to see your worries objectively and then let them go. Practise by choosing to gently focus your attention on to the movement of your breath and
if you mind wanders off gently return it back to your breath.
Welcome your worries
Having a racing mind before bed is inevitable especially after a busy day, but it's how you respond to it that determines how much it affects you. Spending your time believing these worries or struggling to get rid of them only makes them worse. Get into the habit of giving your worries nicknames such as 'relationship' , 'work' or 'finance' and then when they show up, welcome them by saying: 'I see the "work" thoughts have arrived again - thanks mind!' Doing so helps to create a sense of perspective on your thought and defuses the power they have over you. ►For 1-2-1 advice on how to calm your mind before bed book a free consultation with Dr Guy at The Sleep School's and Bensons for Beds clinic, bensonsforbeds.co.uk/sleep-clinic
Drift off deeply with these dreamy products Dozing off
Sleep soundly on Benson for Beds' Snooze Series 5 mattress; specifically designed to offer medium, medium/ firm or firm comfort ratings. This innovative design combines 1850 pocket springs, superflex support, comfort, cushion and airflow memory foams with a unique ecoknit luxe sleep surface. Bliss. ►From £499.99, bensonsforbeds.co.uk
Curate your optimum sleeping conditions with the Healthy Home Coach from Netatmo. This indoor climate monitor will help you adjust your room for a healthy environment. ►£89.99, netatmo.com
Get your mist on
Ch�oma Yoga is the brainchild o� Nina �yner. Clara Baker, one o� the studio's yoga teachers, takes us th�ough a soporific sequence to do be�o�e bed Baddha Konasana – Bound Angle Pose
F�om a seated position, place the soles o� the �eet together and open the knees outwa�ds. Take the hands onto the �eet and open them out like a book. Inhaling, li�t the chest and look up, exhaling, �old �o��a�d. B�eathe slowly and stay he�e �or 5-10 b�eaths.
Ardha Matsyendrasana – Simple seated twist
Bring the knees together. Place both hands on the knees and inhaling, li�t the chest to sit tall. As you exhale turn to your right, wrapping your
64 womensfitness.co.uk | October 2017
le�t arm a�ound your knees and taking the right hand onto the matt�ess behind you �or suppo�t. Stay he�e b�eathing slowly �or 5-10 b�eaths. Repeat twisting to the left.
Apanasana – Knees to chest pose
F�om your seated twist come to lying on your back and hug both knees in towa�ds your chest. As you inhale, �eel the legs li�t away ��om the abdomen slightly and as you exhale, use the arms to gently draw them in closer. B�eathe slowly he�e �or 5-10 b�eaths.
Soak it all up
Pamper yourself with the Olverum Bath Oil. Containing extracts from 10 aromatic plants, this therapeutic bath oil will soothe your body and mind. ►125ml for £26, 250ml for £48, Liberty, Conran, Harvey Nichols and Fenwick
Calm's Sleep Stories, a series of bedtime stories, has been created for adults to enjoy, with tales including The Velveteen Rabbit and Shakespeare's A Midsummer Night's Dream. ►£10.30 a month/£48 a year/£239 lifetime for a subscription including access to all Sleep Stories, calm.com
WORDS: SABRINA BARR PICTURES: SHUTTERSTOCK; YOGA IMAGE CREDITS: SIMBA SLEEP
Pose your way to a peace�ul night's sleep
Enter a state of pure tranquility with a spritz of the Tisserand Sweet Dreams Pillow Mist, a blend of lavender, sandalwood and jasmine pure essential oils. ►£12.95, escentual.com
Good Sleep Diet Sickofcountingsheep?Kickstartyourdietwith sleep-friendlyfoodstoseeresultsin14days
evving up your diet with foods that help to promote sleep is a one-way ticket to a full night’s rest. An ideal sleep-inducing diet would be free from refined sugar and would include unprocessed wholegrains, lean protein, good fats
and foods that are rich in nutrients such as magnesium and tryptophan. These slumber-time superchargers help to balance insulin levels which can regulate your internal body clock, reduce stress and regulate hormones – and together these help to combat restless sleep.
Below we’ve put together a 14-day diet to help get your sleep back on track. The diet is free from the usual sleep saboteurs such as sweeteners and highly-processed fatty foods. In their place, you’ll find foods to nurture your body from the inside. The primary focus of these foods is to help promote sleep, but by jumpstarting
healthy eating you may also find improvements in concentration levels, skin health and body composition. Follow the diet outlined over the next three pages and choose two snacks from the list provided for best results.
Sponsored by October 2017 | womensfitness.co.uk 65
Day 1 Prepare this the night before
Day 2 Breakfast
Overnight blueberry oats
Combine 50g oats with 150ml semi-skimmed milk. Add 2 tablespoons of grated apple, ½ teaspoon of cinnamon and 1 teaspoon of chia seeds. Place in the fridge overnight and in the morning top with 2 tablespoons of blueberries, 1 tablespoon of roughly chopped mixed nuts, and add a splash of milk to reach your desired consistency.
Oriental cucumber ribbon and chicken salad
Roast 1 chicken breast and ½ a yellow pepper and then shred the chicken in a bowl. Meanwhile, slice half a large cucumber into ribbons. Place the remaining ingredients in a bowl together with a handful of chopped coriander, ½ teaspoon of grated ginger and 1 deseeded chilli, sliced. Make a dressing with 1 tablespoon of soya sauce, the juice of half a lime, 1 teaspoon of honey and then top with 1 tablespoon of crushed walnuts.
Lamb steak with baked sweet potato and salad
Bake 1 sweet potato, and meanwhile pan-fry one lamb steak and prepare a large salad. Garnish the steak with 1 teaspoon of chopped mint and serve altogether.
Mashed avocado on toast
Mash half an avocado and combine with a few cherry tomatoes, halved, 1 tablespoon of grated cucumber and 1 teaspoon of lemon juice. Spoon the mashed avocado on top of two slices of wholemeal toast.
Roasted courgette and aubergine wrap with tzatziki
Combine 50g Greek yoghurt with 2 tablespoons of grated cucumber and the juice of ¼ lemon. Meanwhile roast one large courgette and half an aubergine. Spread the tzatziki on a wholemeal tortilla wrap and spoon the roasted vegetables on top along with a handful of rocket. Fold the wrap in half and cut into two.
Makes two portions
Pan-fry 1 sliced onion and 1 garlic clove. Add 4 beef meatballs and 100g canned chopped tomato, ¼ teaspoon of paprika and ¼ teaspoon of cinnamon. Slice 1 yellow pepper, and add to the pan. Before serving add 100g spinach leaves and a handful of parsley. Serve with 40g cooked rice.
Day 3 Breakfast
Yoghurt with berries and nuts
1 small pot of Greek yogurt with 2 tablespoons of mixed nuts and a handful of blueberries and raspberries.
Prawn cocktail salad
Shred 1 little gem lettuce and place in a bowl. Slice 4 cherry tomatoes and half an avocado and add to the lettuce. To make the prawn cocktail dressing, combine 2 tablespoons of Greek yoghurt, 1 teaspoon of low-sugar tomato ketchup, ¼ teaspoon of tabasco and 1 tablespoon of lemon juice. Pour the dressing over 100g prawns
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and toss into the remaining ingredients.
Lamb and apricot tagine
Sauté 1 chopped onion, 1 crushed garlic clove, ¼ teaspoon of ginger, ¼ teaspoon of cumin, ¼ teaspoon of fennel seeds. Add 1 lamb steak sliced and 100ml stock, 3 sliced dried apricots and a handful of coriander. Cook until the stock has simmered down and the meat is nice and soft. Serve with 50g cooked quinoa and scatter 1 tablespoon of flaked almonds on top.
Day 4 Breakfast
Cook 50ml porridge oats with 150ml almond milk. Top 4 (de-stoned) cherries and 1 tablespoon of pumpkin seeds.
Open chicken and salad sandwich
Slice 4 radishes and 1 spring onion. Combine with a handful of watercress. Slice 1 roasted chicken breast and coat in a dressing made from 1 tablespoon of Greek yoghurt, the juice of ½ a lemon and 1 teaspoon of chopped mint. Toast 2 thick slices of rye bread and divide the mixture between them.
Cheesy stuffed turkey breast with sweet potato chips Make a deep pocket in a large turkey breast and fill with 20g mozzarella, and 2 tomato slices. Pan-fry and serve with 1
Snack list ►1 banana with
1tbsp nut butter
sweet potato sliced into chips and cooked in the oven, and a large salad.
Day 5 Breakfast
squash and 2 large carrots, add to the pan and pour over 400g vegetable stock. Squeeze in the juice of 1 lemon and cook until the vegetables are tender. Add a handful of sage and blitz the ingredients in a blender until smooth. Serve with 1 tablespoon of crème fraiche and a wholemeal roll.
Roast 1 courgette, 1 yellow pepper and 1 tomato. While the vegetables are still hot, crumble 20g feta cheese on top. Serve with one smoked mackerel fillet and 30g cooked quinoa.
Combine a scoop of protein powder with 180ml semiskimmed milk. Add one frozen banana, 50g spinach leaves, 3 chunks of pineapple and 2 strawberries. Blitz until smooth.
Veggie sticks with houmous Cut unlimited carrots, celery and cucumber into sticks and serve with 2 tablespoons of houmous and 1 wholemeal pitta bread.
Parsley and lemon cod with sweet potato mash
Make a herb sauce by combining 2 tablespoons of finely chopped parsley with the juice of ½ a lemon and 1 teaspoon of olive oil. Coat the cod in the sauce and pan-fry until cooked through. Serve with 1 sweet potato, mashed, and 100g steamed kale.
Day 6 Breakfast Shakshuka
Dice and sauté 1 onion and 1 garlic clove. Slice ¼ yellow pepper and ¼ red pepper and add to the onions along with 100ml chopped tomatoes. Add a pinch of cumin, smoked paprika and cinnamon and simmer. Make two wells in the sauce and break in 2 eggs, cooking until set. Serve with 1 slice of wholemeal bread.
Makes two portions
Butternut squash and carrot soup
Slice and fry 1 onion and 1 garlic clove. Add ¼ teaspoon of paprika and ¼ teaspoon of coriander. Chop 200g butternut
Smoked mackerel fillet with feta roasted vegetables
Day 7 Breakfast
Egg soldiers on toast
2 softly boiled eggs served with 2 slices of wholemeal toast and a serving of steamed spinach.
Slimline Caesar salad
Grill 1 chicken breast and slice. Chop 1 large tomato and 20g cucumber and place in a bowl with the chicken and half a bag of mixed lettuce leaves. Make a dressing with 1 tablespoon of Greek yoghurt, 1 teaspoon of olive oil and the juice of ½ a lemon, Stir the dressing through the salad, arrange on a plate and top with 2 tablespoons of Parmesan shavings. Serve with a wholemeal bread roll.
Turkey breast with steamed greens
1 steamed turkey breast served with unlimited kale, spinach and peas.
with 2 strawberries, sliced and a handful of blueberries.
Makes two portions
►2tbsp walnuts and
2 small oranges
Broccoli, spinach and kale soup
►2tbsp Brazil nuts and
Slice and fry 1 onion and 1 garlic clove. Add ¼ teaspoon of cumin and ¼ teaspoon of cumin seeds. Add ½ head of broccoli florets, 100g spinach and 100g kale and pour over 400g vegetable stock. Squeeze in the juice of 1 lemon and cook until the vegetables are tender. Add a handful each of coriander and parsley and blitz the ingredients in a blender until smooth.
Cook 50g pasta and serve with 50ml store-bought marinara sauce. Stir through 100g steamed spinach.
►1 wholemeal pitta
bread with 1tbsp guacamole ►1 cup of miso soup ►1 large carrot cut into crudités with 1tbsp cottage cheese ►1 small baked potato with 1tbsp guacamole ►1 slice of wholemeal toast with 1tbsp cottage cheese ►1 apple with 1tbsp nut butter ►1 protein smoothie ►1 protein bar
Day 9 Breakfast
Egg soldiers on toast See day 7 breakfast.
Roasted courgette and aubergine wrap with tzatziki See day 2 lunch.
Lamb steak with baked sweet potato and salad
See day 1 dinner.
Day 10 Breakfast
See day 5 breakfast.
Turkey breast with
Day 8 Breakfast
Berry smoothie bowl
Blend together 1 frozen banana with 100ml semi-skimmed milk, 3 strawberries, 2 tablespoons of raspberries and 1 tablespoon of flaxseeds. Spoon into a bowl and decorate
See day 4 dinner.
See day 7 dinner.
See day 2 dinner.
Day 11 Breakfast
Yoghurt with berries and nuts
See day 3 breakfast.
Lunch Makes two portions
Broccoli, spinach and kale soup
See day 8 lunch.
Lamb and apricot tagine See day 3 dinner.
Day 12 Breakfast Prepare this the night before
Overnight blueberry oats See day 1 breakfast.
Prawn cocktail salad
Day 13 Breakfast
Mashed avocado on toast See day 2 breakfast.
Lunch Makes two portions
Butternut squash and carrot soup
See day 6 lunch.
See day 2 dinner.
Day 14 Breakfast
See day 4 breakfast.
Veggie sticks with houmous See day 5 lunch.
Step up sleep with these snoozing secrets
Eat dinner 1early
Eating a large meal late at night can throw off your circadian rhythm as insulin levels will be high when they should really be levelling out. Aim to eat dinner around two to three hours before bedtime and, if you feel the need, have a little snack before hitting the sack.
Water allows the cells of your body to work to their optimum function, so chug back around six to seven large glasses every day. Sip on sleep-inducing teas like lavender and chamomile too.
Slow down and really appreciate your food to improve digestion. Eating quickly means youâ€™ll swallow excess air and feel bloated and more prone to indigestion. This can hamper sleep in the run up to bedtime.
Smoked mackerel fillet with feta roasted vegetables See day 6 dinner.
WORDS: LOUISE PYNE PICTURES: SHUTTERSTOCK
See day 3 lunch.
Cheesy stuffed turkey breast with sweet potato chips
68 womensfitness.co.uk | October 2017
Sweat tosleep Want better zzzs? Your fitness game needs to be on point
HOW TO DO IT
t can be tempting to skimp on the sleep in order to pack more into what you think might be a productive day. Whether you’re waking early for a spin class or up late finishing off that last bit of work, we sometimes overlook the importance of a solid, quality eight hours, even if we’re doing so with all the right intentions. But, bearing in mind the myriad negative ways in which a lack of sleep can affect your healthy eating habits, ability to work out, productivity and mood, it’s time we took
control of our rest and recovery. One option is to hit the gym – even if this feels like the last thing you want to do when you’re sleep deprived. Exercise and sleep have a two-way relationship – not only does sleep help you perform better, but exercising can also improve your sleep. Results all round! A new study, released by SleepScore Labs, not only confirmed that being active can help you achieve a better night’s sleep, but it also found that 30 minutes of exercise directly correlated to getting an extra 14
Perform 10 reps of the first move in the first superset, followed by 10 reps of the second move. Without rest, go on to do the same sequence, but performing 8 reps of each move, then 6 reps, then 4 reps, then 2 reps. Rest for a minute then follow the same pattern for supersets two and three.
minutes of sleep. This might not sound like much, but it adds up! Don’t worry if you can’t quite manage 30 minutes every day though – every little helps. To make your workouts really count while keeping them under 30 minutes, keep the intensity high – like the workout across the next few pages. Find that working out late at night keeps you wired? It might be worth rising early to get your session in, then hitting the hay earlier.
October 2017 | womensfitness.co.uk 69
Superset 1 MOUNTAIN CLIMBERS
Areas trained: CORE, HIPS Technique ➤From plank position, bring one knee towards your chest. Keep your back leg straight and front leg bent. ➤Jump to switch sides so that
SAFETY TIP Keep your hands directly below your shoulders throughout
the opposite leg is straight and the t other is bent with w your knee towards your chest. ➤Com Complete the a action with both legs to complete co one rep. r
Areas trained: GLUTES, QUADS, HAMSTRINGS, CORE Technique ➤Holding a dumbbell in each hand by your sides, stand with one foot on a step or bench in front of you, the other foot on the floor. ➤Drive up to extend the front leg and keep your weight on it. ➤Lower and repeat. Perform the allotted reps on each side to complete a set.
SAFETY TIP Keep your hips square and don’t let your torso tilt to one side
Superset 2 Technique ➤Start with you your feet together, then leap laterally to the left l as far as you can, c landing on you your left leg in a slight s squat and hovering y your right leg behind behin you. ➤As soon as you yo land, leap across acro to the right performing perfo the same action acti on the other side side. This is one rep. ➤Repeat continuously.
70 womensfitness.co.uk | October 2017
SAFETY TIP Keep your shoulders back and don’t hunch over
WORDS: AMANDA KHOUV PICTURES: DANNY BIRD MODEL: CHARLOTTE HOLMES, WMODEL.CO.UK
Areas trained: GLUTES, QUADS, CORE, SIDES
KIT YOU’LL NEED:
♦ Deck/box ♦ 2 x dumbbells
GET THE LOOK
CLOTHING: Roxy bra, £32, roxy-uk. co.uk; Fabletics leggings, £72, fabletics.co.uk; Nike Free TR 7, £89.95, nikestore.com KIT: Mat, yogamatters.co.uk; deck and dumbbells, reebokfitness.info
SAFETY TIP Keep your hips in line with the rest of your body throughout
Areas trained: CORE, SIDES Technique ➤Start in plank position on your elbows with your body in a straight line from head
to heel, and your core and shoulder blades engaged. ➤Keeping your body as still as possible,
jump your feet out to just wider than shoulder-width. ➤Jump them together, then repeat.
Superset 3 WALKING LUNGE
Areas trained: GLUTES, QUADS, HAMSTRINGS, CORE
Take a large enough step so that the front knee doesn’t extend past the toes when bent
Technique ➤Holding a pair p of dumbbell by your dumbbells sides, take tak a large step forwards, forw bending both b knees to about 90 9 degrees with the back b knee just above tthe floor. ➤Extend your yo legs and take another an step forward forw straight into in another rep. re ➤Continue stepping forwards with each rep.
PRESS-UP SHOULDER TAP
Areas trained: CHEST, TRICEPS, CORE Technique ➤Start in plank position on your hands. ➤Directing your elbows behind you rather than out to the sides, bend your arms to lower your chest to the floor, keeping your body in a straight line throughout. ➤Push back up to the start, then tap the left shoulder with the right hand. ➤Repeat, this time tapping the right shoulder with the left hand. Alternate sides with each rep.
SAFETY TIP Keep your hips square and core strong when tapping the shoulders
Sponsored by October 2017 | womensfitness.co.uk 71
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♦ WEAR IT, WORK IT ♦
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GO WITH THE GLOW
Inspired by this season’s heat, we’re loving these burnt shades to top off the ideal summer glow
October 2017 | womensfitness.co.uk 75
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October 2017 | womensfitness.co.uk 77
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♦ BE KIND TO YOURSELF ♦
Maybe baby? Bid farewell to fertility woes with our expert help
→ October 2017 | womensfitness.co.uk 81
Natureâ€™s fertility fixes Getyourbodybackin balancetoboosttheodds ofmakingababy
82 womensfitness.co.uk | October 2017
I believe that we will discover that the gut has a major role to play in human fertility and reproduction
rom your age to your genetics, there are some factors in getting pregnant that you simply can’t control. But taking a closer look at your lifestyle could help to maximise your chances of conceiving. Understanding your body and learning how to nourish it, so that it functions as well as it can, could have a huge impact, or so says fertility and women’s health expert Emma Cannon (emmacannon.co.uk). Her new book Fertile (£20, Vermilion) is designed to teach you to do just that. Essentially, it’s Emma’s way of helping you come as close to the experience of a visit to her clinic as possible – giving you the guidance you need to live a more balanced lifestyle.
Emma’s approach is holistic and she believes living a fertile life is down to being a calmer, happier and healthier person. ‘Regulating our lifestyles – more rest, correct bodyweight, following a good diet, having regular sex, consuming less alcohol, reducing stress is all key,’ she says. And, while age plays a factor, (fertility starts to decline from the age of 35) it is certainly only one piece of the puzzle. ‘Clearly fertility and age are a hot topic and although science will have us believe that we all age in the same way at the same pace, clinical experience demonstrates otherwise, and while it is important to factor age into the equation, it is certainly not the only factor. As we get older it is important to address lifestyle issues, since the protective mechanisms in the body decrease and our natural repair mechanisms are impaired as we age,’ she continues.
The impo�tance o� traditional Chinese medicine
Chinese medicine could hold the secret to boosting fertility, says Emma. Ever heard of Jing? It’s one of the core principles of Chinese medicine used to
describe our ‘essence’ or ‘constitution’ and also defines our reproductive capacities and reflects the quality of our eggs. Jing is our vital energy and completely unique to the individual, but we can all nourish it through a healthy diet and lifestyle. Someone who has good jing has a robust immune system and is calm in both body and mind, whereas a person with diminished jing will be stressed and suffer low immunity. Balancing your internal climate can be achieved through eating jing-enhancing foods. These include walnuts, almonds, pistachios, artichokes, eggs, seaweeds and mackerel. According to traditional Chinese medicine, our internal climate is divided into different categories – Cold, Damp, Blood Deficient, Hot and Blood Stagnant. These categories describe our tendencies and knowing which category you fall into allows you to develop better self-awareness. The list is extensive, but here’s a short synopsis of each category.
Someone experiencing a Cold tendency may follow a raw food diet, suffer painful periods, experience sluggish digestion and a pale complexion. Eating more warming foods like carrots and beetroot, avoiding raw food and incorporating spices like ginger and cinnamon can help to balance a Cold internal climate.
A Damp tendency is common with people who live or work in humid environments. They may suffer from allergies or skin conditions, find it difficult to concentrate with a fuzzy head. Damp-relieving foods include garlic, mustard greens, barley water and parsley, while sugar and wheat should be avoided.
Presenting with Blood Deficiency is common in women who are always on the go. Dry skin and hair, cracking nails and irregular periods are all signs of blood deficiency. A Blood Deficient constitution can be nourished with apricots, leafy greens and meat.
Alcohol and sugar should be avoided and rest is very important too.
Heat is essential for our body to function properly but when the body becomes too hot, this causes inflammation and is a culmination of too many internal and external toxins. Thirst, a strong temper, early and heavy periods are all signs of a Hot constitution, and to restore balance cooling foods like bitter salad leaves, cottage cheese and spinach can be useful. Eating raw foods can help as can cooling teas like peppermint.
A Stagnant tendency comes when we feel stuck and frustrated with our lives and this is common in couples who have been trying to conceive for a while. Symptoms include irregular periods, discomfort after eating and feeling indecisive or frustrated. Foods that move the blood can help a Stagnant tendency: aubergines, pickles, quinoa and turmeric. Exercise, taking up a new hobby and practising gratitude for what you have in your life are also beneficial steps to take.
The �e�tility diet
The way we choose to live our lives will have an inevitable effect on our fertility, so making wiser choices can make a big difference to your chances of conception. Firstly, maintaining a healthy weight is important. Body fat helps convert the male hormone androgen into oestrogen which is needed for ovulation, so being too thin can hamper fertility. On the opposite end of the scale, being overweight can also affect fertility by increasing the risk of insulin resistance which can lead to an overproduction of the hormone leptin, which again can result in irregular ovulation. The optimal BMI for fertility is considered to be between 20 and 24. The best way to regulate your weight is through a healthy diet and regular exercise. There are some basic rules about what makes up a healthy diet for all of us – consume less sugar and refined foods and eat more fruit, and so on.
October 2017 | womensfitness.co.uk 83
ing�edients g �or conception success Emma’s principles ffor living g a fertile f life f Flexibility
Emma’s top 10 steps to a balanced li�estyle
But Emma believes we are all different, which means we all require a slightly different approach nutritionally, dependent on our constitution. Nourishing your body means nurturing digestion. Emma maintains that fertility and digestion are inextricably linked and it’s common for women with irregular menstrual cycles to have compromised digestion. ‘The gut is the gateway to the immune system and plays a role in moderating our immune response. This is important in fertility since the female’s immune system must adapt to allow the fertilised embryo to implant. The role of microbes and the benefits to human health are only just being fully researched and understood, but I believe that we will discover that the gut has a major role to play in human fertility and reproduction,’ she shares. To improve digestion, her advice is to avoid eating raw foods after 4pm, eat regularly and allow time for meals, chew food slowly to help you absorb more nutrients from your food, try and eat dinner early so that your body can digest food 84 womensfitness.co.uk | October 2017
before bedtime and incorporate homemade broths into your diet as these are packed with nutrients. Alcohol consumption should also be kept to a minimum as drinking as little as two units per day can make it harder to conceive – like most things, it’s likely that moderation is the best route. When it comes to smoking, quitting altogether is definitely the best route as it increases the risk of miscarriage and ectopic pregnancy. In terms of working out, according to Emma, cultivating QI (vital energy) is likely to benefit fertility. She favours mindful types of exercise such as yoga, walking, meditation, dancing and cycling over vigorous high-impact sessions. An American study found that couples demonstrating high levels of stress experienced a 29 per cent reduction in fertility, but practising self-awareness – noticing how much noise there is in your mind and deciding to switch off – is a better way to deal with stress. The secret is to exercise moderation in all aspects of life and then wait for the magic to happen!
►Honour your body ►Keep a calm mind: have a digital curfew once a week and a daily screen-time limit ►Eat real food ►Get adequate rest, do not overwork or over-exercise ►Know thyself – address your issues ►Make time for sex and become a better lover ►Remember that acceptance and gratitude are healing forces in our life ►Don’t compare yourself to others ►Respect your community and environment ►Shift your mind from doing to being and receiving
Bringing c�eativity into our lives and valuing it. Conception is the ultimate act o� c�eativity yet it is amazing how little awe we attach to it.
Nourishment on all levels, not only th�ough �ood but also th�ough our �elationships, our wo�k and our sur�oundings.
The ability to trans�orm our wounds into wisdom.
People a�e o�ten worried about investing in hope and belief, but I think it is central to health and �e�tility. When we have hope and belie� we p�oduce brain chemicals in such a way that the body �eels sa�e.
READ MORE You can buy Fertile for the special price of £16, inc free UK P&P (RRP £20). Please call 01206 255 800 and quote ‘womensfitness’.
WORDS: LOUISE PYNE PICTURES: SHUTTERSTOCK
At a glance
The ability to �ace challenges with �lexibility and the willingness to let go o� cont�ol to avoid rigidity within the body.
UNITED AGAINST CANCER
Join the ﬁ ﬁrst rst Walk the Night challenge and raise funds to support people aﬀected by breast and prostate cancers. Walk a full or half marathon through London at night on this amazing new challenge.
For more information and to register online:
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In aid of: In Partnership with
ction for charity
Walk the Night UK (@WTNUK)
TO TAKE PART YOU NEED TO PAY A REGISTRATION FEE OF £45 AND RAISE MINIMUM SPONSORSHIP OF £199 Registered Charity No’s: Breast Cancer Care: 1017658/SC038104 and Prostate Cancer UK: 1005541/SC039332. Walk the Night is established under Giving Works. Registered Charity No: 1078770
Are you Britain’s fittest?
PROVE IT. FitBrit 2017 is here! Men’s Fitness and Women’s Fitness are looking for the UK’s fittest men and women, and you can take part in this year’s FitBrit Challenge in all Fitness First and DW Sports gyms – even if you’re not a member. FIND OUT MORE IN OUR NOVEMBER 2017 ISSUE on sale Wednesday 27th September 2017 Visit coachmag.co.uk/fitbrit
♦ BE YOUR MOST GORGEOUS ♦
The charcoal trend Add this to your beauty regime and thank us later October 2017 | womensfitness.co.uk 87
WORDS: ERICA BUSH PICTURES: SHUTTERSTOCK
88 womensfitness.co.uk | October 2017
nescapably reminiscent of summer barbecues and Santa's naughty list, charcoal certainly isn't the first ingredient to spring to mind when we consider what's good for our skin. But, having been used both internally and topically for centuries (with records dating back to the Egyptians in 1550 BC), it's recently become the beauty buzzword of the moment, with nearly every household brand including the wonder ingredient in face masks, cleansers, shampoos and even toothpaste. Indeed, despite its usual associations, charcoal is fast becoming the key ingredient in our beauty regimes. Like everyone else, our obsession with charcoal-based beauty products began with social media. From nowhere, our Instagram feed was filled with strangely compelling face mask removal videos, the details of what that black goo could pull away hard to flick past. A product that promised the removal of those blackheads we've been grimacing at in the mirror for years? It sounded too good to be true. Turns out charcoal was quite rightly propelled to beauty hero status – it works. 'Incorporating charcoal into your skincare regime can have numerous benefits, especially if you have particularly oily skin or suffer from acne,' says consultant dermatologist at the
Cadogan Clinic, Dr. Anjali Mahto. 'Its ability to pull dirt and toxins from the skin makes it a great deep cleanser and detoxifier. It's also a natural ingredient, meaning that anyone can use it without their skin being at risk of having a reaction. Its effectiveness, does, however, depend on its concentration and length of contact with the skin.' How does it work? Charcoal in beauty products actually refers to activated charcoal – carbon that's been treated to increase its absorbency. 'Activated charcoal is charcoal that's been reheated and then rapidly cooled to increase the number of pores on its surface area,' explains Dr. Mahto. 'These pores trap foreign particles that the charcoal comes into contact with (called 'adsorption') so that they're unable to be reabsorbed by the body, and are subsequently removed when the charcoal leaves the body.' Testament to its efficacy, activated charcoal can adsorb over 100 times its weight in impurities, so much so that it’s been used for centuries in hospitals to treat extreme poisoning cases, binding to and removing toxins before they reach the blood stream. Today, the charcoal market is booming, with face masks, exfoliants, cleansers, haircare and toothpastes all touting charcoal as their star ingredient. 'The beauty industry has introduced a number of different activated charcoal
products in recent years,' says Dr. Mahto. 'Due to its ability to remove dirt, toxins and excess oils, it is best used within a cleanser. It's also a really beneficial ingredient within a face mask, as the longer the activated charcoal is in contact with the skin, the more impurities it can remove.' A number of charcoal peel masks, however, have faced criticism for being too harsh on the skin, with users complaining of pain and irritation upon removal. 'There are several videos online of consumers experiencing pain and discomfort when trying to remove a charcoal peel mask,' explains Dr. Mahto. 'This is because the mask doesn't only 'stick' to the blackheads, but also to the skin and hair on your face. When the mask is removed, it pulls off the outermost layer of skin and associated oils which serve as a barrier to protect the skin from the environment. This, plus pulling out the small hairs, would cause significant pain – just like waxing the face – which can lead to irritation. Within 30 days, the skin will replace the oils and sebaceous filaments you've ripped out with your mask, so the damage will heal.' Because of this healing period, however, Dr. Mahto recommends not using these peel masks too regularly. 'If you continue to strip the skin of its natural oils, you're likely to cause secondary issues,' explains Dr. Mahto. 'If you've applied a
charcoal peel mask, you should use a gentle cleanser while you wait for the skin to recover and apply a hydrating, antioxidantfilled serum to aid the repair process. Also, make sure you are applying an SPF of at least 30 everyday, as any damage caused by the peel may make your skin more sensitive to UV rays.' Are there any other risks to be aware of? 'Activated charcoal has a low hazard rating and so, as a lone ingredient, it's safe for topical use,' assures Dr. Mahto. 'Charcoal products can be used on any skin type but are particularly suited to oily skin. Acne sufferers often benefit from using activated charcoal, as the clearing of pores and the reduction of oil can help to control breakouts.' And it isn't only in skincare where the ingredient shines. Charcoal has also been hailed for its ability to keep our pearly whites pearly and white, and, according to Jennifer Jackson, managing director at Laila London, it was used by ancient Romans, Greeks and Egyptians for this very purpose. 'Activated charcoal binds to the bacteria and toxins in your mouth and gently removes surface stains and plaque, making it easy to remove impurities and leave your teeth sparkling white,' she explains. Ready to incorporate this wonder ingredient into your beauty regime? Here are the top products you need to get you started...
Its ability to pull dirt and toxins from the skin makes it a great deep cleanser and detoxifier
October 2017 | womensfitness.co.uk 89
Follow Dr. Mahto's recommendation and apply Origins Clear Improvement Active Charcoal Mask once a week. 'It uses active charcoal to draw out impurities caused by pollutants, dirt and debris,' she says. ❒ £25, feelunique.com
Activated charcoal is known for its love of tannins, which is why Beverly Hills Formula Perfect White Black Mouthwash helps remove surface and deep stains caused by tea, coffee, red wine, tobacco and spicy foods. ❒ £4.49, Superdrug
Do it yourself
Take beauty into your own hands with Yes To Tomatoes Detoxifying Charcoal DIY Powder-To-Clay Mask. Mix with honey, yoghurt, mashed avo, and whatever else you fancy for a personalised masking experience. ❒ £11.99, feelunique.com
Soak it up
Suffering from dull, dry, limp or discoloured hair? Style Sexy Hair Color Safe Detox Shampoo uses the power of activated charcoal to gently eliminate oils, impurities and product residue. ❒ £13.95, hairtown.co.uk
You won't have missed Blaq Mask on social media. Known and loved by celebs and bloggers alike, the unisex, cruelty-free mask will target toxins and draw out impurities. ❒ £14, blaqmask.com
Did you know that air pollution can penetrate skin and accelerate signs of ageing? Hailed as the solution to pollution, Dermalogica's Age Smart Daily Superfoliant uses Activated Binchotan Charcoal to absorb environmental pollutants. £17, beautyflash.co.uk
We love this Purifying Charcoal Bubble Sheet Mask from Sanctuary Spa. As soon as it's applied, the gentle, lightweight formula reacts instantly with oxygen to create a million fluffy microbubbles that dislodge dirt, grime and pollution from the pores. ❒ £5, Boots
Pearl Drops Instant Natural White toothpaste boasts an innovative formula containing detoxifying charcoal and optical brighteners to instantly transform your smile. The low-abrasive formulation also means its gentle enough to use twice a day. ❒ £6.50, boots.com
It might look strange, but this Mineral Rich Bamboo Charcoal Facial Konjac Sponge by Beauty Kitchen helps to effectively deep clean pores and absorb excess oils from the skin. Use alone or with an added cleansing product for a serious skin overhaul. ❒ £6.99, Holland & Barrett
Pack a punch
90 womensfitness.co.uk | October 2017
The original mask that went viral amongst beauty bloggers, Shills Black Peel Off Mask may not be for the faint hearted, but it certainly does the job. The super-thick formula removes blackheads, whiteheads, baby hairs and, quite frankly, anything else residing on your face. Ruthless, but effective. ❒ £7.99, shills.co.uk
An effective complex of botanical extracts combined with activated charcoal make Mary Kay's Clear Proof Deep-Cleansing Charcoal Mask a fast ticket to clear skin. ❒ £18, marykay.co.uk
As many breakthrough skincare products do, the use of charcoal in beauty originated from South Korea. No surprise, then, that Korean mask brand, Masque Bar, and its Luminizing Charcoal Peel Off Mask is so darn good. So much so that an average of 3,000 packs are sold weekly! ❒ £9.99 for 3 masks, Boots
IT’S TIME TO TREAT YOUR WHOLE BODY...
Ultimate release for 9 to 5ers
The totalbody fix-up
Tropical fullsenses massage
WHAT Upper Back, Neck & Jaw Rebalancing Therapy, £100 for 1 hour WHERE Twenty TwoTraining, London, twentytwotraining.com THE LOWDOWN Sitting at adesk allday cantake its toll onmyneck and shoulders. This facial massage rebalancing technique provides deep tissue relief and allows for thereleaseofrestricted fasciaaroundthe head, neck and jaw, which releases muscle tightnessand increases blood flowtothe skin. This unique method uses deep but very slow movementstotargetthedeep soft tissuestructures resulting in freer movement. THE VERDICT As this treatmentworks ona deep muscular level, it felt quite intense at times, however my neck and shoulders felt so relaxed afterwards andrelievedofany aches and pains. Whatatreat! Nicola Kerr
WHAT Work It Out Deep Tissue Massage, €35 for 25 minutes WHERE NeilsonBaiadei Mori Beachclub, Sardinia,neilson.co.uk THELOWDOWN A 9-5 desk job and a penchant for badpostureleavesmy shoulders inconstant disarray, so a massage aimed at detoxing the muscles was just what I needed. This treatment isn’t relaxing –bar the aromaticscentsand deep breathing at the start, it’s not meant tobe – butratherfocusesintensely on theback, neck and shoulders with a(very)firm pressuretorelieve tightnessand aid lymph drainage. Prepare for apummelling: these therapists don’t hold back. THE VERDICT Attimesitwasuncomfortable, butpressure canbe reduced ifyou need, andthe resultswereimpressive. Erica Bush
WHAT Canarian Massage, €105 for 1 hour WHERE Aloe Spa, Sheraton Gran Canaria Salobre Golf Resort, sheratongrancanaria.com THELOWDOWNThis treatment is the perfect way to be fully immersed inGran Canaria’s spa and wellnessscene. With aloe veracentral toalot of the spa’s treatments, not only doyou feel relaxed and well stretched,your skin feels gloriously hydrated,too. This effective massage uses alittle-knownheroproduct –bananaoil –to help work out knots and leave you with soft and nourished skin. The whole massage is performed toabackdrop ofsoothing Canarianmusic, to relax body andmind. THE VERDICT Instantrelaxation is justan hour away with this authentictreatment. Joanna Knight October 2017 | womensfitness.co.uk 91
Glow Lip trick k
Hailed as beauty sleep in a bottle, Elemis Peptide4 Night Recovery Cream-Oil puts in the hours when you can’t, leaving skin looking rested and healthy when you wake up. ❒ £49, elemis.com
Beat lacklustre locks with Original & Mineral’s Rootalicious Root Lift spray. Infused with natural Australian extracts, the invisible spray instantly adds volume while nourishing and conditioning your hair. ❒ £22, Space NK
Vamp it up Since vampy red nails are still in, pick up iZ Beauty of London’s Gel Effect Nail Lacquer in Front Row for your sexiest nails yet. ❒ £6, izbeauty.co.uk
Splitting up Split ends ruining your ‘do? With aloe vera, green tea and lime, RPR Smooth My Ends Leave-In Treatment is specially formulated to seal in moisture, soothe the cuticle and repair split ends. ❒ £14.50, Boots
beauty heroes Updateyourlook-hotroutine withthesefabnewfinds Wow brows Find your inner Cara Delevingne with Lottie London’s Arch Rival Shape and Highlight Duo – the double-ended pencil that brings shape and definition to unruly brows. ❒ £4.95, lottie.london
Glow getters If autumn’s killing your glow, try Algenist Concentrated Luminizing Drops. The featherweight serum, packed with skin-loving ingredients, can be used alone or mixed with moisturiser to add soft-focus radiance and anti-ageing benefits to the skin. ❒ £30 each, Space NK 92 womensfitness.co.uk | October 2017
Law of attraction Forget peeling or rinsing, this Magnetight Age-Defier mask by Dr. Brandt uses electromagnetic interactions to draw out impurities and tighten the skin. ❒ £63, Feel Unique
WORDS: ERICA BUSH PICTURES: SHUTTERSTOCK
What makes Code Beautiful’s Lip the lip plumping treatment? It’s top-end list of ingredients provide instant plumpness and volume. Plus it gives a great lip-pumping tingle! e or under Use alone your favourite lippy. ❒ £20, Harvey Nichols
♦ FUEL YOUR PASSIONS ♦
The good life Find out how to eat yourself to good health
→ October 2017 | womensfitness.co.uk 93
beautiful you (published by Trapeze in hardback and eBook, priced £20/£10.99), takes you through each season, teaching you about the types of food that are ideal to cook and eat throughout the year. She wholeheartedly believes that nature and cooking should go hand in hand, which is why she’s taken the time to share over 100 nutritious seasonal recipes in her new book. We spoke to Madeleine about her favourite new recipes, the ultimate post-workout snack and the power of seasonal cooking.
MadeleineShawrevealshowseasonaleating candrasticallyimproveyourwellbeinginher newbook AYearofBeautifulEating
ealthy food and happiness is what Madeleine Shaw is all about. You’ll rarely, if ever, see a photo of her where she doesn’t have a beaming smile on her face. As a holistic nutritional health coach, blogger and healthy chef, she’s dedicated to teaching everyone how to feel amazing from the inside out by learning what we should be eating, when and why. However, she wasn’t always as informed about nutrition as she is today. Way back before her days as
a healthy eating aficionado, her diet consisted of flavourless food that was, unbeknownst to her, jam-packed with sugar. Moving to Australia made her fully realise her love of food and she made a commitment to a healthier eating regime. It’s far easier said than done to break away from your harmful habits, but Madeleine is proof that you can transform your life and start living more healthily and happily than you could have ever imagined. Madeleine’s new book, A Year of Beautiful Eating
What are your favourite new cooking ingredients? Recently I’ve been using a lot of hemp oil while I’m cooking. It’s high in omega-3s, low in saturated fat and ecologically friendly, plus it tastes delicious. What ingredient have you sworn by for years? Eggs! They are so versatile and packed full of protein. I always feel like I’ve had a really good, filling breakfast when I have eggs and I don’t need to eat again well into lunchtime. My favourite combo is scrambled eggs with some sliced avo! What’s your ultimate meal to cook when you’re hosting friends for dinner? I love my Tray-Roasted Cod from my new book. It’s super simple to make, but looks really impressive. Plus, you can serve it straight from the tray, which means less washing-up afterwards!
What’s an easy post-workout protein snack to whip up ? A protein-packed smoothie is definitely what I crave after a hard workout. My chocolate protein powered smoothie has spinach, cacao, nut butter and chia seeds in it, which will give your beautiful body a little extra boost. What were the first things that made you notice the benefits of adopting a healthier lifestyle? My skin started to glow, my hair grew and became more bouncy and shiny and I was having much less [sic] problems with my gut. I guess I just felt better within myself. Why is it vital to match the food you eat with the season? Seasonal foods have evolved that way because it’s what your body needs at that time. During the winter, your body craves starchy, root vegetables, whereas in the summer your body prefers cooling produce like lettuce and cucumber. Giving your body what it wants is a great way to keep it happy! What are your top three recipes from your new book? My Tray-Roasted Cod, Vegan Banana and Peanut Butter Loaf and my Summer Lovin’ Bowl – I could eat these recipes every day! What three words would best describe how healthy cooking makes you feel? Empowered. Energetic. Happy. October 2017 | womensfitness.co.uk 95
Check out these mouth-watering, wholesome recipes from Madeleine Shaw’s new book, A Year of Beautiful Eating
Tray baked chicken with tomato and fennel
I love a tray bake – you just chuck eve��thing in and leave, and be�o�e you know it you will be tucking into this lovely com�o�ting dish. Chicken is high in p�otein, which makes this a g�eat meal i� you do a lot o� exe�cise because it helps with muscle �ecove��. This goes �eally well with rice, ��esh steamed g�eens and �oasted veggies. Serves 4 ♦ 2 large fennel bulbs, cut into ½cm slices ♦ 1 red onion, cut into ½cm slices ♦ 4 garlic cloves, sliced ♦ 2tbsp avocado oil or melted butter ♦ 4tbsp tomato purée ♦ 3tsp ground cumin ♦ 2tsp fennel seeds ♦ 8 sprigs of fresh thyme, leaves picked and finely chopped ♦ 1 mild red chilli, finely chopped ♦ 2 bay leaves ♦ 1tsp salt ♦ ½tsp freshly ground black pepper ♦ Grated zest and juice of 1 lemon ♦ 400g can chopped tomatoes ♦ 400ml chicken stock ♦ 8 chicken thighs with skin on and bone in For the toppings ♦ 2tbsp chopped fresh parsley ♦ 2tbsp chopped capers
Place all the ingredients, apart from the chicken and the toppings, in a large bowl and stir well. Add the chicken and stir again. If you have time, leave to marinate overnight in the fridge. Preheat the oven to 180°C/350°F/gas mark 4. Spread out the chicken thighs and marinade mixture in a large baking tray and put in the oven. Roast for 50 minutes, taking out halfway through to baste the chicken. Remove from the oven and sprinkle over the parsley and capers. Serve hot. The chicken can be kept in the fridge for days, or frozen to eat at a later date.
2 Giving your body what it wants is a great way to keep it happy! 96 womensfitness.co.uk | October 2017
Glowing breakfast muffins
These are my favourite take-to-work breakfast muffins. The saltiness of the sun-dried tomatoes goes so well with the crunch of the spring onions and the freshly chopped dill. These egg muffins can be made the night before for the perfect on-the-go brekkie. They’re quick, easy and fit perfectly in my Tupperware. You can eat them on their own for brekkie or combine with a salad for your lunch. Makes 6 muffins, serves 3 ♦ 3 spring onions ♦ 4 sun-dried tomatoes ♦ 50g smoked salmon ♦ 6 eggs ♦ Salt and freshly ground black pepper, to taste
♦ 1tbsp chopped fresh dill ♦ Coconut oil, for greasing
Preheat the oven to 200°C/400°F/ gas mark 6. Finely chop the spring onions and slice up the sun-dried tomatoes. Cut the smoked salmon into small pieces. Beat the eggs in a bowl with some freshly ground pepper and a pinch of salt. Add the chopped spring onions, sundried tomatoes, smoked salmon and dill. Mix well. Grease a six-hole muffin tin with coconut oil, then spoon the mixture into the tin. Bake in the oven for 15 minutes, until golden on top. Eat hot, or cool on a rack to pack up and bring into work. (These muffins will last for three days in the fridge.)
Steak fajitas with roasted peppers and corn
If you’ve got my book Ready Steady Glow, you might have tried my chicken fajitas. I love mixing it up with beef because grass-fed beef is a brilliant source of omega-3 fatty acids. Grab your favourite wraps, invite your friends over and have a fajita night! Serves 4 ♦ 4 x 150g ribeye steaks ♦ 4 corn on the cob ears ♦ 2 yellow peppers ♦ 1tbsp avocado oil or butter ♦ 8 tortilla wraps ♦ 1 little gem lettuce ♦ 1 lime, cut into wedges ♦ 1tbsp chopped fresh coriander For the marinade ♦ 4tbsp avocado oil or olive oil ♦ 1tsp dried chilli powder ♦ 1tsp smoked paprika ♦ 2tsp ground cumin ♦ Grated zest and juice of 1 lime ♦ Big pinch of salt
Make the marinade by mixing together the oil, spices, lime zest and juice and salt. Add the steaks and corn on the cob, coat in the mixture and leave to marinate in the fridge for at least 2 hours, overnight if possible. Separate out the steaks and roll each ear of corn in foil. Deseed and slice the peppers into thin strips. Heat the oil in a large griddle pan over a medium–high heat, or brush the BBQ with oil. Griddle the pepper strips for 10 minutes until cooked through. Then pop in the corn on the cob and cook in their foil for 10 minutes, turning every minute. Remove the foil and cook for another few minutes until they start to char. Move the peppers and corn to a plate, then griddle the steaks for 2 minutes each side so they’re still rare in the middle. Leave to rest for a few minutes, then cut into thin slices. Shave the corn kernels from the cob and shred the lettuce. To enjoy, grab a tortilla and chuck in some corn, lettuce, peppers and steak. Add a squeeze of lime juice and a pinch of coriander.
October 2017 | womensfitness.co.uk 97
Nourish Coconut spiced prawn korma
Prawns a�e one o� my �avourite sea�oods because they taste �eally meaty, making them g�eat in a cur��. They’�e high in p�otein, and in �lavour! The�e’s a common misconception that making cur�� is di�ficult because it takes time to put all o� the spices together – so we opt �or convenient p�e-made sauces which can be �ull o� nasties. This is my all-time �avourite korma �ecipe, which tastes better than any takeaway you’ll have. Serves 2 ♦ 50g cashews ♦ 400ml can coconut milk ♦ 2tbsp avocado oil ♦ ½tsp cumin seeds ♦ 1 white onion, finely chopped ♦ Pinch of salt ♦ 2 garlic cloves, crushed
I’m a big �an o� chicken salads because they’�e ve�� quick and easy to make. When we don’t have a lot o� time on our hands, this salad is the per�ect thing to whip up. It’s got a brilliant oriental �lavour, with ginger helping to fight against cold vi�uses b�ought on by a change in season. Make su�e you use good-quality o�ganic ��ee-range chicken, and i� you’ve never hea�d o� tamari, it’s just gluten��ee soy sauce, so �eel ��ee to swap this out! Serves 2 ♦ 2 chicken breasts ♦ Salt and freshly ground black pepper, to taste ♦ 1tbsp coconut oil or butter ♦ 200g green beans ♦ 200g sugar snap peas ♦ 200g mangetout ♦ 2tbsp black sesame seeds ♦ 1 red chilli, deseeded and finely chopped ♦ 1tbsp chopped fresh parsley
Whizz the cashews and coconut milk together in a blender until smooth. Heat the oil in a large pot over a medium heat, throw in the cumin seeds and let them start to become fragrant for a moment. Turn down the heat to medium, add the onion and salt and sauté for 4 minutes. Add the garlic, coriander, paprika, turmeric, garam masala and ground cardamom to the onion, stir well to coat in the oil, then add the tomato and fresh chilli. Stir and cook for a few more minutes, then pour over the coconut and cashew mixture.
♦ 30g toasted hazelnuts For the dressing ♦ 1tsp freshly grated ginger ♦ ½ small shallot, finely chopped ♦ 1tsp honey ♦ 1tbsp lime juice ♦ 2tbsp toasted sesame oil ♦ 1tsp tamari
Rub the chicken breasts with a little salt and pepper. Heat the oil in a pan, add the chicken and fry for 6 minutes on each side until cooked through. Leave to cool for a few minutes, then shred. Steam the green beans, sugar snaps and mangetout over a pot of simmering water for 2 minutes, then drain and place in ice-cold water. Make the dressing by whisking together all the ingredients. Stir the blanched veg into the dressing, adding a pinch of salt and the black sesame seeds. Top the salad with the chilli and parsley, then with the shredded chicken and the hazelnuts. Serve immediately.
98 womensfitness.co.uk | October 2017
WA N T M O R E I D E A S ? A Year of Beautiful Eating by Madeleine Shaw (From £10.99, Trapeze) can be purchased from madeleineshaw.com Follow Madeleine Shaw on Twitter and Instagram at @madeleine_shaw_ and on Facebook at @madeleineshawnutrition
WORDS: SABRINA BARR PICTURES: SHUTTERSTOCK, PICTURES: MARTIN POOLE, EMMA GUTTERIDGE
Torn chicken salad
♦ 1tsp ground coriander ♦ 1tsp paprika ♦ ⅓ tsp turmeric ♦ ½tsp garam masala ♦ ¼tsp ground cardamom ♦ 1 large beef tomato, chopped ♦ 1 red chilli, chopped ♦ 300g raw prawns, shelled
GET 3 ISSUES OF
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Thai Cook your own Thai dishes at home with all the flavours and textures you’d expect to find in Thailand. Sebby Holmes shows us how
Blistered tomato and lime salad
Always store your tomatoes in a fruit bowl, never the fridge – a pet hate of mine for years! Tomatoes are porous, and take on the flavours of the things around them, so if you put them in the fridge they’ll end up tasting like your Camembert. It’s of particular importance in this recipe, where the flavour of the tomatoes is crucial. By blistering them 100 womensfitness.co.uk | October 2017
on the barbecue, they take on a smoky flavour that turns this simple salad into something truly amazing. This is great as a side salad with meat and fish, but if you want to make it a main meal, serve with some rice. Serves 2 as a side ♦ 200g cherry tomatoes ♦ 2 large beef tomatoes, sliced into 8 chunks ♦ 100g green tomatoes ♦ 2 long red chillies, stems removed
♦ 1tbsp palm sugar (or soft dark brown sugar) ♦ 2 limes (1 juiced and 1 diced) ♦ Juice of 1 clementine ♦ 50ml soya sauce ♦ 1tsp caster sugar ♦ 1 stick lemongrass, outer layer removed and very thinly sliced ♦ 3 spring onions, thinly sliced ♦ 50ml vegetable stock ♦ 15g coriander leaves, roughly torn ♦ 15g mint leaves, roughly torn ♦ 1tsp sesame oil ♦ 3tbsp sliced Thai shallots (or
banana shallots) ♦ Salt and freshly ground black pepper
First, grill all the tomatoes and the chillies on the barbecue. Ideally, this should be done over a wood fire, but if you have an electric or gas barbecue they will still take on a smoky flavour. Place them onto direct heat and cook for about 5 minutes on each side until they are blistered and charred all over and have softened slightly. As soon as they are
cooked, put them straight into a mixing bowl so no juices are lost, as this all contributes to the salad dressing. Stir in the sugar immediately, so that it melts. Next, add the lime and clementine juices and soya sauce to the bowl. Stir, taste and season a little if needed – it should be sweet, salty, sour and smoky. Finally, add all the remaining ingredients, delicately toss together and serve immediately.
Green nahm jim cured salmon with apple and dill
Among Thai chefs, bi�d’s eye chillies a�e �e�er�ed to as ‘scuds’, sensibly nicknamed a�ter the missiles developed by the Soviet Union during the Cold War. So it will come as no surprise that these little beauties can cause some damage i� you’�e not ca�e�ul – be su�e to keep them clear o� your eyes and other delicate places. I still �emember the first time I got jungle cur�� paste in my eye – although my colleagues �ound it hilarious, it’s an
Green papaya, pomegranate and tiger prawn glass noodle salad
Thai people o�ten eat unripe ��uits as i� they we�e vegetables, which allows �or a range o� delicious sweet, bitter and sour �lavours. This is a ve�� simple and tasty salad that uses g�een papaya �or its c�unchy textu�e and sweet bitterness. In Thailand, I have seen people p�epa�e a g�een papaya by peeling it and then holding it with one hand, whilst banging it lengthways with a la�ge sharp kni�e, p�oducing la�ge uneven sh�eds o� papaya, per�ect �or salads. I� you’�e not so
confident with a kni�e, it is easiest to use a julienne sh�edder. Serves 3 ♦ Juice of 2 limes ♦ 2tsp chilli powder ♦ Juice of 1 clementine ♦ 2tsp fish sauce ♦ ½tsp caster sugar ♦ 2tbsp table salt ♦ 6 tiger prawns, shells removed and deveined ♦ 1 green papaya, peeled and shredded, core and pips discarded ♦ 150g glass noodles (mung bean noodles), soaked in boiling water for 5 minutes until translucent, then chilled ♦ Seeds of 1 pomegranate ♦ 10g mint leaves, torn ♦ 10g coriander
experience I would not wish on anyone! Serves 4 as a snack or side ♦ 1 sour eating apple, grated ♦ 10g coriander leaves, roughly torn ♦ 10g mint leaves, roughly torn ♦ 200g salmon, bloodline and pin bones removed and sliced into 1cm thick pieces 10g dill, chopped For the nahm jim ♦ 2tbsp chopped coriander roots ♦ 8 garlic cloves, peeled ♦ 8 green bird’s eye chillies ♦ A pinch of coarse sea salt ♦ 2tbsp caster sugar ♦ Juice of 5 limes
♦ Juice of 2 mandarins (or clementines) ♦ 4tbsp fish sauce
First make the nahm jim. In a pestle and mortar pound the coriander roots, garlic, then chillies (in that order) to a coarse paste, using the salt as an abrasive, if necessary. Add the sugar and pound for a few more seconds. This should leave you with a relatively smooth paste, though a little chunk is not the end of the world. Finally, add the lime and mandarin juices along with the fish sauce. The sauce should taste sweet, salty, sour and hot. Exact
quantities are impossible to give, as the strength of the ingredients varies depending on where they are grown, so adjust the seasoning to suit your tastes. Divide the nahm jim dressing between two large bowls. In one, add the apple, coriander and mint; in the other, place the salmon and gently toss to ensure that all the fish is coated in the dressing. Leave the salmon in the dressing for 1–2 minutes, then remove and gently toss in the apple and mint sauce. Serve on a large plate sprinkled with the dill.
♦ 10g Thai sweet basil ♦ 10g pak chi farang (Thai long-leaf coriander), chopped (optional) ♦ 6 Thai shallots, sliced
In a small bowl, mix the lime juice, chilli powder, clementine juice, fish sauce and sugar. Taste for seasoning: it should be sweet, salty, sour and spicy. Heat a small saucepan of water with the salt to a medium heat. Drop in the prawns and cook for 1–1½ minutes until they are pink and hot throughout, then remove and toss them into the dressing. Add all the other ingredients to the bowl and mix well, being careful not to pull the prawns apart. Serve immediately in bowls with chopsticks.
Thai people often eat unripe fruits as if they were vegetables, which allows for a range of delicious sweet, bitter and sour flavours
→ October 2017 | womensfitness.co.uk 101
Nourish Pomegranate miang bites
Miang is one o� my �avourite dishes. It’s an absolute �lavour bomb – sweet, salty, sour and spicy, yet ��esh and light at the same time. I always have a laugh with the bi�d’s eye chillies when �riends a�e a�ound, as it can be ext�emely ente�taining to (accidently) put a little extra in their po�tion. My �riends at Thai Smile magazine tell me that in Thailand this dish is commonly made with the help o� the kids at home as it is �un and interactive. Traditionally, it uses pomelo and betel leaves, or a range o� sweet and sour ��uits, but I find it delicious with pomegranate. Serves 4 ♦ 30g whole peanuts ♦ 50g desiccated coconut ♦ 200g palm sugar (or soft light brown sugar) ♦ 50ml fish sauce (soya sauce if vegetarian)
♦ 50g tamarind paste ♦ 20g pomegranate seeds ♦ ½ lime, diced with skin still on ♦ 2 red bird’s eye chillies, thinly sliced ♦ 20g ginger, peeled and diced ♦ 10g coriander leaves, chopped ♦ 20g Thai shallots, peeled and sliced (or 1 banana shallot) ♦ 2 heads of baby gem lettuce, separated into leaves
Preheat the oven to 180°C/gas mark 4. Place the peanuts on a baking tray on the top shelf of the oven and the coconut on the bottom shelf and toast for about 15 minutes, shaking the trays every 5 minutes to ensure that they toast evenly. They are ready when both are golden brown. Place the palm sugar and fish sauce (or soya sauce) in a medium non-stick saucepan and warm over a moderate heat, stirring regularly until the sugar has melted
and the mixture begins to bubble gently. Remove from the heat. In a food processor, blitz the coconut and peanuts together, then add these to the palm sugar and fish sauce mixture and return to a low heat. Bring back to a gentle boil, then remove from the heat, add the tamarind paste, stir and allow to cool. The mixture should be rich and sticky, and as it cools it should thicken and the peanuts and coconut should settle on the top. At this stage, the miang sauce can be kept in the fridge for use later (if placed in a sterilised jar it will keep indefinitely). When ready to serve, mix all the remaining ingredients together in a large bowl. Give the miang sauce a stir, then add it to the other ingredients, using a spoon to gently mix it through the fresh ingredients. Serve the baby gem leaves piled up nicely on a plate, alongside the miang mixture and allow guests to get stuck in.
Grilled bananas and tamarind caramel
This is an awesome desse�t – simple, inc�edibly tasty and quick to whip up. I always use a barbecue to grill my bananas, as I �eel that the �lavours benefit ��om being char�ed over a
di�ect �lame. However, cooking them in an oven is still delicious. Serves 2 ♦ 50ml palm sugar ♦ 1tbsp condensed milk ♦ 50ml thick tamarind water ♦ 2 bananas, sliced in half lengthways with the skins still on ♦ 1tsp sesame oil ♦ ¼tsp flaked sea salt
Begin by making the caramel. In a small non-stick saucepan, gently melt the palm sugar and condensed milk in the tamarind water. Continue to gently boil the mixture until the sugar begins to caramelise and the resulting caramel starts to thicken. This will not take too long, so stay with it. The caramel should be thick enough
to cling to a spoon, yet loose enough to slowly pour off it. Meanwhile, grill the bananas. Lightly coat the flesh with the sesame oil and grill for 3 minutes on each side. Grilling the skin too helps to soften the banana within. Serve the bananas with generous helpings of caramel and a sprinkling of sea salt.
Cook Thai by Sebby Holmes is published by Kyle Books. WF readers can buy a copy for the special price of £14.99 (RRP £19.99) including free P&P (UK mainland only) by emailing email@example.com or calling 01903 828503 and quoting reference ‘KB CT-SB’.
102 womensfitness.co.uk | October 2017
PICTURES: TOM REGESTER
WA N T M O R E ?
Did you know?
Pu�e maple sy�up has been �ound to contain inulin, a complex carbohydrate and natural dieta�� fib�e that encourages the g�owth o� good bacteria in the gut
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WORDS: AMANDA KHOUV PICTURES: SHUTTERSTOCK SOURCE: UNIVERSITY OF RHODE ISLAND/WELOVEMAPLE.CO.UK
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Cocoa nut butter 3Meridian Craving chocolate? Get your fix in Meridian’s new clever concoction. Choose either peanut or hazelnut butter – both blended with cocoa powder. ❒ From £2.49, Tesco
October 2017 | womensfitness.co.uk 103
1 teaspoon cumin seeds or powder provides: 8 calories 0.4g fat 0.6g carbohydrates 0.2g fibre 0.4g protein
WAYS WITH CUMIN
Thepowerofthetinycuminseedknowsnobounds! CUMIN ROAST VEG
Preheat the oven to 180°C fan. Then peel 4 carrots and slice them into 2-inch chunks and place them in a roasting tray along with 2 peeled and quartered red onions. Add 2tsp fennel seeds and 2tsp cumin seeds along with 1-2tbsp of olive or melted coconut oil and season with lots of salt and pepper. Roast in the oven for 30 minutes.
CUMIN SPICED CHICKPEAS
allowance) of iron as a woman. Potassium is another component of cumin that the body uses to help regulate our heart rate, and zinc, which is involved in hundreds of enzyme reactions in the body and can be great for supporting the immune system and keeping mouth ulcers away – always a sign that you are rundown. Other
when consumed, which in turn makes food digestion easier as the body has released more of the ‘juices’ needed to break down the food. It can also help to relieve gas in the stomach and intestines so may be a good one to add to your food if you know you suffer with a little excess wind or bloating! There is also some positive
Just one teaspoon of cumin seeds contains nearly 20% of your RDA of iron as a woman nutrients in cumin include calcium and magnesium which we need for healthy bones as well as good muscle contraction and relaxation. For years, cumin has been known for its digestion-boosting benefits. This is down to an active ingredient known as thymol, which is known to stimulate our salivary glands, enzymes and bile
research showing how cumin may be able to help reduce stress and improve memory, as well as potentially being an effective agent in the fight against cancer thanks to its anti-inflammatory and antioxidant properties, so it’s certainly not going to do you any harm by adding it to your cooking a bit more frequently.
Preheat the oven to 160°C fan. Make a rub for the salmon by combining ½tsp ground cumin, ½tsp medium chilli powder, ¼tsp paprika and a pinch of freshly ground black pepper. Rinse the salmon and pat dry with a towel. Place it skin-side down on a baking tray lined with baking parchment. Sprinkle the spice mix over the fish and then place in the oven and roast for 10-12 minutes. Serve with some steamed broccoli or green salad.
FOR MORE HEALTHY FOOD IDEAS AND NUTRITION INFO, VISIT WOMENSFITNESS.CO.UK/HEALTHY-EATING
104 womensfitness.co.uk | October 2017
WORDS: NICOLA SHUBROOK PICTURES: SHUTTERSTOCK
ho knew something as small as a cumin seed had such ‘power’! Belonging to the same family as parsley and fennel, cumin is a spice often found in Mexican, Indian and North African cooking. It’s most commonly found in your local supermarket as little brown seeds or ground powder, but you can get black cumin, too, which is a more concentrated version. However, it is, in fact, the oil in the seeds that holds the health gems, and black cumin has a higher concentration of oil, as this is where the medicinal chemical compounds are found. Cumin contains some every day micronutrients such as iron and copper which we need for healthy red blood cell production and energy. Just one teaspoon of cumin seeds contains nearly 20% of your RDA (recommended daily
Preheat the oven to 180°C fan. Drain and rinse 1 tin of chickpeas and dry with a tea towel before spreading on a roasting tray lined with baking parchment. Sprinkle the chickpeas with 1tbsp olive oil and 2 cloves roughly peeled and chopped garlic. Mix well with your hands, then roast for 20 minutes. Shake the tray every 3-5 minutes to prevent burning and ensure they are cooked evenly. Remove from the oven and throw into a bowl. Sprinkle with 1tsp paprika, 1tsp ground cumin and some salt and pepper. Mix well with a spoon. Allow to cool before storing in an airtight container for about a week.
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feel good There’s a sure-fire way to feel good and that’s to eat well. And it’s easier than you think
rom new superfoods that are constantly popping up on supermarket shelves to the latest gadgets that promise to make your healthy lifestyle easier, the world of healthy eating is constantly growing. But one man is always ahead of the wellbeing curve, and that’s James Duigan. His Clean and Lean cookbooks have been leading the discussion in nutrition for years, and the latest instalment, Clean and Lean for Life, is no different. Putting health and happiness first, the book contains 150 recipes to keep you feeling vibrant – all of which are easy to whip up for anyone, whether you’ve been following James from day one or you’re a new fan. One thing you’ll always find with his recipes is that they’re not restrictive, and food is a friend, not an enemy. ‘Food is there to be celebrated,’ says James. ‘The [clean and lean] philosophy is much more focused on food and recipes because that’s what people were crying out for.’ You’d be forgiven for
106 womensfitness.co.uk | October 2017
thinking that healthy eating is a hassle. Picture-perfect Instagram-ready meals or expensive ‘clean’ restaurants can make you think it is, but according to James, the key is simplicity. ‘You don’t need 17 different superfoods cooked in a fancy bamboo, moonrock steamer,’ he jokes. ‘Eat as many good quality fruits and vegetables as you can and if you eat meat, try and keep it organic or locally sourced wherever you can.’ Following this very basic concept will make the clean and lean lifestyle – and cooking up the recipes – a breeze for you. While James’ nutrition switch-up turned him from a hyperactive, troublesome kid into the picture of health he is today, Clean and Lean for Life will bring you your own benefits. ‘It’s almost impossible to describe how good you can feel when you start to treat yourself with kindness and choose foods which work for you,’ he says. We can predict things like more soundful sleep, an increase in energy, and of course improved immunity. ‘Basically anything in your life just gets 10 times better because that’s what healthy feels like,’ James adds.
Don’t know where to start? Here are the five ingredients James can’t live without
Houmous You always have something to eat if you have houmous in your fridge.
Fresh herbs They all have health benefits and add
so many different flavours to anything you cook.
Coconut oil I cook with it every day and put it in my coffee.
Sweet potato Try this steamed or in a stew or even fried in coconut oil to make healthy, tasty fries.
Harissa When you combine chilli, houmous and sweet potato chips, your world is complete.
Ricotta pies with courgette carpaccio
If you have an issue with dairy, avoid it. If you don’t have an issue with dairy, then enjoy it. If you’re not sure if you have an issue with dairy, listen to your body. If you’re gassy, bloated or lethargic, it might be your body telling you to avoid it. Serves 4 ♦ 600g ricotta ♦ 2tbsp grated Parmesan cheese ♦ 1 heaped tbsp green or pink preserved peppercorns ♦ A pinch of salt ♦ A small handful of basil leaves ♦ Olive oil, for greasing
For the courgette carpaccio ♦ 4 courgettes, topped and tailed ♦ 1 small red chilli, deseeded and finely chopped ♦ 3tbsp chopped oregano leaves
Easy peasy chickpea pizza
My kids love it when I say it’s pizza time. This healthy version tastes even better than the shop-bought equivalent and is seriously easy to make. We let the kids pick the toppings and love watching them having fun and making a mess in the kitchen with all the fresh vegetables and herbs. Serves 4 For the base ♦ 180g gram flour ♦ 1tbsp dried oregano ♦ ½tsp garlic salt
♦ 1tbsp dried rosemary ♦ 1tbsp dried basil ♦ 1tsp tamari ♦ 1tsp tomato purée ♦ 1tbsp coconut oil ♦ Sea salt and freshly ground black pepper For the toppings ♦ 1 large red pepper, chopped ♦ 1 large courgette, sliced ♦ Optional to roast: butternut squash (chopped), aubergine (chopped), red onion (chopped), mushrooms (sliced) and any other leftover veggies in your fridge! ♦ 400g organic tinned chopped tomatoes ♦ 3 garlic cloves, crushed
♦ 2tbsp apple cider vinegar ♦ Juice and zest of 1 lemon
Preheat the oven to 160°C/gas mark 3. Grease 6 small moulds or ramekins. Mix together the ricotta, Parmesan,peppercorns and salt until just combined. Mix in the basil leaves. Spoon into the moulds and bake for about 20 minutes, or until golden brown around the edges. While the pies are cooking. Peel the courgettes into long thin ribbons, including the skins but stopping when you get to the seeds (which can be used for something else). Put the courgette ribbons in a serving bowl with all the other carpaccio ingredients. Stir to cover and then chill. Serve the pies with the carpaccio on the side.
3 4 5
It’s fine to allow cheese into your life, but if you feel bloated, limit the amount you eat
♦ 1tbsp tomato purée ♦ 1tsp tamari ♦ 1tsp stevia ♦ 1tbsp red wine vinegar ♦ A handful of rocket ♦ Feta cheese (optional) ♦ 1tbsp, coconut oil, melted
Preheat the oven to 180°C/gas mark 4. Place the pepper, courgette and any other veggies for roasting on a foil-lined baking tray. Drizzle over the melted oil, mix well and place in the oven for about 30 minutes until softened all the way through. Leave to cool. Stir all the base ingredients in a
mixing bowl with 230ml water. To make it even easier, blitz the ingredients in a blender (try and get rid of the lumps). Pour the mix into a bowl and leave to stand in the fridge for at least 30 minutes. Heat a saucepan and pour in the tinned tomatoes. Add the garlic, tomato purée, tamari, stevia and red wine vinegar. Stir well and season to taste. Heat a non-stick frying pan with the coconut oil and make sure that the oil lines the whole pan (so that the base will not stick). Once sizzling, pour in a ladleful of batter (so that it is about
25mm thick). Once the base has thickened and can be lifted easily, flip it over and cook the other side until it is golden brown. Place on a foil-lined wire rack and continue frying the mixture until it’s all used up. Once all the bases have been placed on the wire rack, spoon on the tomato sauce. Add your toppings and sprinkle with rocket. If you are including cheese (we love to sprinkle feta on the top) add this last. Bake in the oven for 15 minutes. If you have added cheese, grill for the last few minutes so that it goes crispy and golden.
October 2017 | womensfitness.co.uk 107
Kalestuffed baked trout Serves 4–6 ♦ 5 kale leaves ♦ A large bunch of parsley, finely chopped ♦ 1 small red chilli, deseeded and finely chopped ♦ 4tbsp olive oil ♦ 4tbsp apple cider vinegar, plus extra to drizzle ♦ 2 lemons ♦ 1 whole trout, about 1kg, scaled and gutted (ask your fishmonger to do this for you) ♦ Sea salt and freshly ground black pepper
Preheat the oven to about
Lemon and coconut chia pudding
If you’re a lover of lemon this is for you. There are endless variations you can make for your chia pudding – have a look at cleanandlean.com to get inspired. Serves 1 ♦ 250ml unsweetened almond milk/ coconut milk ♦ 2tbsp chia seeds ♦ 1tbsp desiccated coconut ♦ 1tbsp stevia or xylitol ♦ 1tbsp coconut yogurt ♦ 1tsp ground cinnamon
108 womensfitness.co.uk | October 2017
♦ 1tsp vanilla extract ♦ Zest of 1 lemon ♦ 1tbsp coconut chips ♦ Fresh berries, to serve
Put all the ingredients except the coconut chips and berries into your jar or bowl. Mix very well and then leave to set in the fridge overnight. When you’re ready to serve, preheat the oven to 180°C/gas mark 4 and toast the coconut chips on a baking tray for a few minutes, making sure they don’t burn. Sprinkle the toasted chips over the pudding along with the berries and serve.
180°C/gas mark 4. Put the kale, parsley, chilli, olive oil, vinegar and the juice and zest of 1 of the lemons into a small bowl. Season and mix it all together. Slice the other lemon into rounds. Place the fish in the centre of a large sheet of foil big enough to wrap it in. Lay half the lemon slices inside the cavity of the fish. Spoon the kale stuffing evenly over the lemon slices. Season the skin of the fish with salt and pepper and a drizzle of oil, rubbing the seasoning into the skin with your fingers.
Place the remaining lemon slices along the length of the fish and hold them in place with toothpicks. Wrap the sides of the foil over the fish and fold to close. Fold up the ends and seal to create a pocket for the fish to steam inside. Don’t wrap the fish tightly; you want to leave a little air inside. Bake for about 30 minutes or until the flesh is just cooked and falling off the bone.
For the cleanest fish and best flavour, always try to buy local and in season
Avocado, bean and mango salsa with spiced prawns
This �ecipe is summer on a plate. The vibrant colours o� the salad p�ove that eating well is �ar ��om boring. Serves 2 For the salsa ♦ 1 avocado, chopped ♦ ½ mango, chopped ♦ 100g cannellini beans, drained ♦ ½ red onion, diced ♦ 1 heritage tomato, chopped ♦ 1tsp paprika ♦ 1 lemon, squeezed ♦ Sea salt and freshly ground black pepper,
to season ♦ A handful of coriander (including stalks), chopped to serve For the prawns ♦ ½tsp mild chilli powder ♦ 1tsp ground cumin ♦ 1tsp ground coriander ♦ 1tbsp tamari ♦ Juice of 1 lemon ♦ 150g raw king prawns ♦ 1tbsp coconut yogurt
To make the salsa, add all the ingredients to a bowl and mix. Season well with salt and pepper. To make the prawns, mix the spices, coriander, tamari and lemon in a small bowl,
then add the prawns and mix well. On the hob, heat a griddle pan for a few minutes. Add the prawns and leave to cook for a few minutes, until they turn slightly pink. Put the prawns into a small bowl, add the coconut yogurt and mix well. Season with salt and pepper. To serve, spoon the salsa alongside an equal amount of prawns on each plate. Sprinkle with some fresh coriander.
3 4 5
Cannellini beans are a great source of protein, carbs and fibre
Griddled pineapple and coconut
PICTURES: KATE DAVIS, CLARE WINFIELD
Another seriously easy post-dinner t�eat. Pineapple is the only known sou�ce o� an enzyme called b�omelain, which is used to alleviate joint pain and �educe in�lammation.
Serves 4 ♦ 2 handfuls of coconut chips ♦ 1 pineapple, peeled and sliced ♦ 4 scoops of coconut yoghurt Ice cream
Preheat the oven to 180°C/gas mark 4. Place the coconut chips on a baking tray and toast in
the oven for a few minutes until golden brown. Heat a griddle pan over a medium-high heat. Once the pan is hot, add the pineapple slices and grill for 1–2 minutes each side, until softened. Serve with a scoop of coconut yoghurt ice cream, sprinkled with the toasted coconut.
WA N T M O R E ? Taken from Clean and Lean for Life: The Cookbook by James Duigan (£19.99, Kyle Books)
October 2017 | womensfitness.co.uk 109
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Love life, keep fit and feel fab with this month’s motivational tips and must-haves
Dine and donate
Doing a good deed has never been so delicious! Whenever you book a restaurant for a meal through ChariTable Bookings, the philanthropic site will donate £1, per diner, to a charity of your choice, with 7,646 UK registered charities for you to choose from. ❒ charitablebookings.org
Hannah Bronfman, (@hannahbronfman) is a woman after our own heart! The DJ and founder of HBFIT is passionate about health, fitness and beauty, and it totally shows. Her positive attitude is infectious and her sheer confidence is so motivational. Plus, check out her rock-hard abs! #fitnessgoals
Ca�e �or your cu�ls
Anyone with cu�ly hair knows that washing your hair can be something o� a mission. Thanks to Aquis, �etaining the definition o� your cu�ls has never been so easy. Its towels have been made ��om Aquitex, a unique woven �abric that wicks the water away ��om your hair as opposed to absorbing it. Say hello to happy hair days! ❒ From £30, aquishair.co.uk
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114 womensfitness.co.uk | October 2017
WORDS: SABRINA BARR
Work your muscles
‘I get inspired by setting a goal and achieving it. I’ve always been determined, it’s part of my personality. I’m also passionate about inspiring people to live more healthily. I believe everyone should have the opportunity to live a healthier and happier life, which is why I’m so excited to be working with Vitality to help encourage people to make positive lifestyle changes.’ Ellie Simmonds OBE, swimmer, five-time Paralympic gold medallist and Vitality Ambassador
For every ery woman oman there’s
Whether you are looking to support general daily health or have a specific health interest, Vitabiotics Wellwoman® is an advanced range of nutritional products designed to help support your nutritional intake and life stage needs. With 45 years of Vitabiotics’ experience, there’s no women’s supplement range more relied on than Wellwoman.
from Britain’s No.1 Vitamin Company
2017-05-17 ADWEWMIXCONP E 3
*Nielsen GB ScanTrack Total Coverage Value Sales 52 w/e 25 March 2017.
From , Superdrug, Holland & Barrett, supermarkets, health stores, independent pharmacies www.wellwoman.com † UK’s No1 women’s supplement brand.