Women fitness uk february 2018

HEALTHY BODY

HEALTHY MIND

ISSUE 174

WOMENSFITNESS.CO.UK FEBRUARY 2018 £4.20

editor’s note T

he start of a new year is always a really exciting time for me. Whatever the last year’s thrown at you, January offers a clean slate and a chance to get an action plan together for the year ahead. You’ll want to be physically and mentally strong to take on all of 2018’s challenges and adventures, so set your intentions here and head to page 49 where our 21-day strength plan starts.

No doubt you’ll be keen to whip up a storm of delicious healthy meals in the post-Christmas period – I know I do! So not only do we have 21 days of recipes to help you get the best results on our strength plan (page 61); we’ve also got speedy recipes from cover girl, Roz Purcell’s new book (page 106), plus if you’re an IF fan (intermittent fasting), you’ll love the ideas on page 115.

If you’re looking for ideas on what to stash in your gym bag (page 96); what to wear to the gym (page 69) and fit destinations to explore (page 84), then we’ve got that covered too!

Happy new year!

Joanna

} }

106

38

THISMONTH I’MLOVING...

Nike’sPantsStudio.

Findingtheperfectbottom halfisalwaysachallenge butnotanymore! nike.com

February 2018 | womensfitness.co.uk 5

contents Fitness 29 Classon trial:12x3

There’snobetterwayto learnhowtoboxthan fromboxersthemselves –thebackdropofthe luxurious12x3gym isjustabonus

30 Getset

Targetyourwhole bodywitha Pilates-inspired

43 #FIT

workoutthat helpsyouhityour cardio,strength andbodygoals

38 Kickstress tothekerb

Needanotherreason tohitthemat?Yoga couldbetheanswer togettingyou backtoyourbest selfthismonth

Thekit,gearand accessorieswe can’tgetenough ofthismonth

44 Moveofthe

month:thehip mobilisationdrill

Resetyourposture withthiship andthoracic mobilisationdrill

30

Focus 50 Whya

strongeryou isabetteryou

Strengthtraining helpsyouget stronger–fact.But that’snotallitdoes!

Findoutwhyyou shouldbelifting

54 Strong

istheone

Ourget-stronger planisaone-way tickettoahealthier, fitteryou

61 The21-day getstronger plan

Smashyour Januarygym goalswithour strengthening foodplan

67 Your

ultimate guideto2018

Bringinthenew yearwithabang withthesetop health,beauty andfitnesstrends

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 | February 2018

LAURA HOGGINS AKA @bicepsandbronzer is a strength and conditioning coach and creator of Lifted.

READ HER GET-STRONGER TIPS ON P50

SAM EASTWOOD is a celebrity Pilates instructor and founder of the Get SET method.

TRY HER HIIT AND PILATES FUSION ON P30

CHARLOTTE HOLMES AKA @misscharholmes is a yoga instructor and fitness influencer.

CHECK OUT HER UPLIFTING YOGA SEQUENCE ON P38

CHRIS MCCORMACK is an Australian triathlete and two-times Ironman winner.

HE GIVES US HIS THOUGHTS ON HEALTHY COMPETITION ON P80

AMANDA KHOUV is a qualified personal trainer, WF’s deputy editor, wearer of warm hats and serious coffee lover.

GIVE HER STRENGTH WORKOUT A GO ON P54

49

84 71 Style 72 Shinebright

Giveyourworkoutwardrobe anewyearmakeoverwiththese stylishboldsandbrights

Health 80 Let’sgetcompetitive

115

Expertsreckonalittle competitivenesscanboost performanceinworkand sports,butistherealine?

84 Thebodyand mindadventures

Make2018theyearyou broadenyourmindand horizonswithourtophealth andfitnessdestinations

Glow 96 Ultimategym-bag must-havesfor2018

PICTURES: SHUTTERSTOCK, ADAM LANGDON

99

Thehottest,hard-working productstostashinyour newgymbagthisyear

99 Treatments

Wecherry-pickthreeofthebesthair, faceandbodytreatsdesignedto makelifethatlittlebitsweeter

100 Beautyheroes

Updateyourlook-hotroutine withthesefabnewfinds

DAN LAWRENCE is a strength and conditioning coach and personal trainer.

DON’T SKIP HIS MUST-DO MOBILITY DRILL ON P44

LOUISE PYNE is WF’s features editor and a registered nutritionist.

SHE’S GOT THE FOOD PLAN TO COMPLEMENT YOUR STRENGTH TRAINING ON P61

NICOLA SHUBROOK is a nutritionist at Urban Wellness (urbanwellness.co.uk).

SHE SCHOOLS US ON THE HEALTH BENEFITS OF CINNAMON ON P111

Nourish 102 Thefix-it foodsolution

Learnhowtochangeyour approachtoeatingfora completesystemreboot

106 Ourfoodiehero

WFchatsallthingsfoodwith coverstarRozannaPurcell

111 Foodfocus:Cinnamon

Thespiceoftheseason,cinnamon packsanexcitingnutritionalpunch

112 Healthybites

Wanttofillyourtrolleywithout fillingout?Itispossible

115 Twodaystogreater healthandhappiness

Sometimes,lessismore.Discover howeatingtwomealsadaycould completelytransformthewayyou liveyourlifeforthebetter

This month’s cover Photography: Adam Langdon Hair and make-up: Naomi Lake (naomi-lake.com), using Hair2Day Styling Wand and Schwarzkopf’s got2B Clothing: Bra, £21.95; Shorts, £34.95; Jacket, £54.95, allreebok.co.uk

→ February 2018 | womensfitness.co.uk 7

EDITORIAL Editor JOANNA KNIGHT joanna.knight@littlehackney.com Deputy Editor AMANDA KHOUV amanda.khouv@littlehackney.com Features Editor LOUISE PYNE louise.pyne@littlehackney.com Junior Writer ERICA BUSH erica.bush@littlehackney.com Editorial Assistant/Junior Writer SABRINA BARR sabrina.barr@littlehackney.com Sub-Editor ELLIE MOSS

CONTACT US...

your say STAR T COMMEN

Email us team@womensfitness.co.uk ART & PRODUCTION Art Director NICOLA KERR nicola.kerr@littlehackney.com Production SOPHIE GRIFFIN sophie_griffin@dennis.co.uk ADVERTISING Managing Director JULIAN LLOYD-EVANS Group Advertising Director LIZ JAZAYERI liz_jazayeri@dennis.co.uk T/020 7907 6736 Group Advertising Manager SUOSAN WILLIAMS suosan_williams@dennis.co.uk T/020 3890 3776 Deputy Account Manager CARLY ACTIVILLE carly_activille@dennis.co.uk T/ 020 3890 3785 Account Manager REBECCA NEW rebecca_new@dennis.co.uk T/ 020 3890 3784 Account Executive GEORGINA REID georgina_reid@dennis.co.uk T/ 020 3890 3786 Senior Sales Executive EUNICE OLAYE eunice_olaye@dennis.co.uk T/ 020 3890 3734 Sales Executive TROIANNE CAMPBELL troianne_campbell@dennis.co.uk T/ 020 3890 3791 Regional Advertising Sales THE MEDIA CONSULTANTS LTD T/01423 569 553 MARKETING Marketing Manager SAMANTHA PASHLEY samantha_pashley@dennis.co.uk SYNDICATION Syndication Sales Manager RYAN CHAMBERS ryan_chambers@dennis.co.uk T/+44 (0)207 907 6132 Licensing Manager CARLOTTA SERANTONI carlotta_serantoni@dennis.co.uk T/+44 (0)207 907 6550 Licensing & Syndication Assistant NICOLE ADAMS nicole_adams@dennis.co.uk T/+44 (0)207 907 6134 MANAGEMENT Publisher DHARMESH MISTRY Newstrade Director DAVID BARKER Subscriptions Director LUCY DAVIS SENIOR MANAGEMENT Chief Executive Officer JAMES TYE Group CFO/COO BRETT REYNOLDS Company founder FELIX DENNIS DISTRIBUTION SEYMOUR DISTRIBUTION LIMITED, 2 East Poultry Avenue, London, EC1A 9PT T/020 7429 4000 TO SUBSCRIBE Customer service 0330 333 9492 Email customercare@subscribe.womensfitness.co.uk UK subscription price: £39.99 for 13 issues; Europe/Eire: €74.48, rest of the world: £69.30.

You can manage your existing subscription through subsinfo.co.uk – please refer to this site for queries about your subscription.

PUBLISHED BY DENNIS, 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 | February 2018

Homeworkouts Thanks for your brilliant fitness feature Fit from home [November issue]. My husband and I work from home and time is of the essence. No gym for us sadly. But we can easily fit these exercises into our daily schedule in the comfort of our living room. We’re feeling the difference already. We’ve booked a meal for 3 o’clock AND we’re joining a local Santa Run for Charity at 9.30am on Christmas morning - 10K! Thank you Women’s Fitness for the motivation.

Tijhana Atchison, Wirral

Guilt-free eating Being on a diet sometimes feels like I’ve been grounded. If I sneak out and have an ‘off limits’ snack, I feel as if I have ruined everything. But after reading this Break free from food [December issue], I realised that there are ways I can have a better food relationship by not feeling guilty, keeping a balance, being kind to myself, following the 80/20 rule and taking time over meals. I’m looking forward to enjoying my food in future.

Thank you for the pep talk!

Keeley Maddocks, Hertfordshire

Morning routine Your feature Up and at ‘em [January issue] was first rate. It motivated me like nothing else has EVER done. It is such a great way to get into a habit of morning exercise, because you always associate the

GET IN TOUCH

workout with getting up. Plus exercise releases endorphins and reduces stress and anxiety levels. I found two classes near work that I hadn’t realised existed before. There really is no better way

WomensFitnessuk

to start my day than knowing I have done something amazing for myself.

Thank you for the nudge in the right direction.

Della Colworth, Cambridgeshire

womensfitnessmagazine

What we did this month

WRITE IN TO WIN...

An Ellesse tracksuit set, worth £95! This oversized sweatshirt and these joggers are ideal for cosying up indoors this winter while still maintaining your sense of style. ellesse.co.uk

Got a fitness fix in the sun

Sabrina headed to the Caribbean for a weekend of wellbeing at the L’Atitude 13° North Barbados Beach and Wellness festival. Sunset SUP yoga was definitely a highlight.

womensfitnessuk

Rowed our hearts out

Team WF tested out the new Meta-Row class at Metabolic London. This is a seriously hardcore workout consisting of intense bouts of rowing and circuit exercises. It was tough, but we loved it!

YOUR EDIT

PICTURE: SHUTTERSTOCK

♦ NEWS ON A NEED-TO-KNOW BASIS ♦

Happy new year See 2018 in with the best tips, tricks and buys

→ February 2018 | womensfitness.co.uk 11

EXCLUSIVE

NOW £99.99 WAS £199.99

50 UP TO

%

Stainless Steel Ladies’ Watch & Bracelet Gift Set

OFF*

*See in store or online for further details. Offer ends 24/12/17. © Signet Trading Limited 2017. ‘H. Samuel’, ‘helps you say it better’ and other TM are trademarks of Signet or its licensors.

www.hsamuel.co.uk

Your edit

Penny for your thoughts

Journaling is great for mindfulness, and we reckon you’re more likely to get jotting if your diary is as cute as this kikki.K A5 Linen Notebook. ❒ £16, kikki-k.com

Stay sharp

WORDS: AMANDA KHOUV

The Taylors Eye Witness Brooklyn Rose Gold Knife Block comes complete with the only five knives you’ll ever need – and will add serious sparkle to your kitchen. ❒ £50, bakewellcookshop.com

Raise the bar

No time for a proper brekkie? Grab and go, without ditching your healthy eating regime, thanks to Deliciously Ella’s new Oat Bars. ❒ 99p, Tesco

Here to stay

Nailed your make-up look? Born This Way Ethereal Setting Powder by Too Faced will ensure it stays put all day long, without feeling heavy or cakey. ❒ £20, debenhams.com

hot list

Seeit,buyit,loveit!

Youressentialguideto themonthahead

Back to the 90s

Ellesse’s new Lucia Rib Body is an athleisure triumph.

Stylish yes, but you won’t believe how comfy this retro number is until you try it on. It’s a win-win. ❒ £35, ellesse.co.uk

Wrap up

Another winter, another woolly hat. This season we’re loving Columbia’s In-Bounds Beanie – it’s fleece-lined for extra toastiness. ❒ £27, columbiasportswear.co.uk

Face the day

Korean skincare is all the rage and MasqueBAR’s new Modeling Masks certainly don’t disappoint. With masks to suit all skin types, just mix with water and go. ❒ £4.99, asos.com

A helping of health

We love Naomi’s Kitchen I Am superfood blends – add these pre- and post-workout wonders to smoothies or sprinkled on porridge. Get the good stuff in! ❒ From £15, naomis.kitchen

February 2018 | womensfitness.co.uk 13

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FI T B IT I ON IC. B U I LT F O R F I TN E SS. M A DE F O R YOU.

M A D E F O R W O R K O U T S , W O R K D AY S , A N D W E E K E N D S , I O N I C L E T S YO U G E T T H E M O S T O U T O F YO U R F I T N E S S G OA L S W H I L E K E E P I N G T RAC K O F E V E RY T H I N G E L S E .

PERSONALISED COAC H I N G

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STO R E & P L AY 3 0 0 + SONGS

WAT E R R E S I S TA N T TO 5 0 M

CONTINUOUS POPULAR HEART APPS & R AT E N O T I F I C AT I O N S

4 + D AY S B AT T E R Y LIFE

T H E S M A R T WAT C H F O R YO U R H E A LT H A N D F I T N E S S F I T B I T. C O M / I O N I C

Your edit Conquer the track

Hit the road with speed, style and sophistication thanks to these meshinsert tights from Saucony. With mesh panels to keep you cool and a breathable waistband to make you feel sufficiently supported, these eye-catching tights will become a muchloved staple of your workout wardrobe. ❒ £80, saucony.com

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

WORDS: SABRINA BARR PICTURES: SHUTTERSTOCK PERFORMANCEINMIND.CO.UK

❒ £23, speedo.com

No one enjoys having to deal with dry and cracked feet, especially during the colder months.

SockShop’s Beauty Feet heel pad socks will put an end to winter feet woes with herbal ingredients and Nano-silver to nourish skin. ❒ £7.99, sockshop.co.uk

Run further with the right attitude We asked Dr. Josephine Perry, Performance Psychologist at Performance in Mind, who also works with Evans Cycles, for her top tips for staying motivated this winter…

Have a ‘go-to’ route

Underwater workout

Exercising underwater is a low-impact way to boost your overall fitness and can be incredibly beneficial for anyone recovering from foot or leg injuries. Wearing this Aqua Belt in the pool will help you balance vertically in the water, working your abdominal muscles and your legs as a result.

Soothe your skin

Researchers at Barry University in the USA found that environment made a big difference to how much long distance runners enjoyed each run. Choose your route wisely!

Get a running bud Having others to keep up with while you run will make the miles fly by.

Be prepared!

Diary date

Explore the exciting and unpredictable terrain of Yorkshire by taking part in the British Heart Foundation Harewood House Half Marathon and 10K Run. This race will lead you around the land of the Harewood House estate as you make your way over hills, across muddy tracks and through enchanting forest trails. ❒ Sunday 25 February 2018 Harewood House, Yorkshire Entry for the Half Marathon is £30, entry for the 10K is £24, bhf.org.uk

If you do your training after work, get changed as soon as you get home. It will be much harder to get yourself out of the door if you’ve settled into a warm and cosy environment.

Get the tunes pumping Research at Brunel University found that running while listening to music that you find motivational can improve your performance by up to 20 per cent.

Change your terrain Pounding pavements can get a little dull, but adding in some trail, treadmill, track, orienteering or cross country running will take your mind off the monotony.

February 2018 | womensfitness.co.uk 15

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gadgets to help you get going

Right behind you

Create your own custom bike trailer by choosing the colour and other fine details with kkdu plum. This trailer fits almost any adult bike and gives you a smooth ride, plus it stores neatly when you’re done transporting your wheels.

Need an extra push?

Getting techy can give you the pedal power you need

❒ From £600, kkduplum.bike

1

Wahoo Fitness

Got one of Wahoo’s Elemnt or Elemnt Bolt cycling computers?

You can now try one of the new structured workouts based on heart rate, cadence or power-orientated goals. Ready, set, pedal! ❒ £249.99 and £199.99, wahoofitness.com

2

Endur8 app

3

My Virtual Mission app

cyclescene Get extra pedal power with our top cycling tips

WE LOVE!

WORDS: AMANDA KHOUV

A nutrition app that lets you know when to refuel during training and competition?

Yup, really. This app, tailored to your nutritional needs, means you’ll never be running on empty. ❒ From £6.49 per quarter, endur8.com

This is a brilliant way to visualise your cycling achievements. Simply, plot out a virtual mission on the map, then every time you cycle, log your distance and see how far you would’ve travelled. The visual representation is a great way to keep you motivated. ❒ First mission free, myvirtualmission.com

The great escape

Desperate to escape the cold snap? Casa La Siesta’s luxury cycling breaks in Vejer de la Frontera are the perfect way to get on your wheels and warm up this winter, whether you’re a road cyclist or mountain biker. Expert guides make the active holidays fuss free and ensure you get the most out of the local terrain. ❒ From £622 for three nights, casalasiesta.com

Be seen

Don’t let the harshness of winter keep you out of the saddle. The Boardman Women’s Thermal Jersey will help you brave the worst of the wintery weather conditions and ensure you stay seen –whether it’s dark, pouring down with rain or (most likely!) both. ❒ £39, halfords.com

February 2018 | womensfitness.co.uk 17

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3

Naturally delicious

❒ 75p each or £2.49 for a pack of four, all major retailers

Green goodness

Up your nutrient intake with Udo’s Choice Beyond Greens. This great little booster contains vitamin K, iron, B12 and folic acid; and a scoop a day will provide long-lasting benefits for your bone and skin health, hormonal balance and energy levels. Sign us up!

healthwrap ❒ £25.99, udoschoice.co.uk

Tasty trends and top buys from the world of wellbeing

Give your health a boost

When you’re in need of a burst of energy, knock back a MOJU 60ml coldpressed Booster shot. The latest flavour, Acerola Cherry, contains pomegranate juice, apple juice, beetroot juice, acerola cherry purée and lemon juice, and is ideal for a refreshing start to the day. ❒ £1.95, Waitrose

18 womensfitness.co.uk | February 2018

Toothy loving care Our teeth go through a lot on a daily basis, which is why the toothpaste you use can make a huge difference to your overall dental hygiene. The Oral B Gum & Enamel Repair Toothpaste will strengthen your enamel, improve the health of your gums and protect your teeth from acid erosion. ❒ £5, Boots

Opti-Magnesium A magnesium deficit can make it hard to relax.

Try taking a high-quality supplement at night to help you sleep. ❒ £10.95 for 90 tablets, healthspan.co.uk

Hampstead Tea Lavender & Valerian The relaxing combination of lavender and valerian in this herbal tea makes it the perfect bedtime night cap. ❒ £2.49, hampsteadtea. com

Solgar 5-HTP Give your brain a little help in producing the sleep hormone melatonin with this 5-HTP complex, which also contains magnesium and valerian. ❒ £33.99 for 90 capsules, available in leading health food stores and pharmacies nationwide, Holland & Barrett stores nationwide

WORDS: SABRINA BARR PICTURE: SHUTTERSTOCK

Start your day the with the delicious Nākd Breakfast Bar range. The tasty gluten-free collection has been made using natural ingredients and is bursting with flavour. Enjoy your favourite brekkie in the form of a bar, with varieties including Banana Bread, Apple Danish, Cocoa Twist and Berry Bliss. Mmm!

ways to help your body chill out a bit!

CE N E R E F IF D A H IT TRY RUNNING W

E S U O H D O O HAREW ATHON & 10K

ARf mud, sweat and hills HAoL1F3.1M miles o Up t

bruary 2018 e F 5 2 y a d n u S d oo bhf.org.uk/harew

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

Your edit

Track it

Never a more appropriate time to don the tracksuit, winter provides the perfect setting in which to rock Ellesse’s Diana Jog Pant. Drawing on the classic 90s tracksuit trend, with an emphasis on comfort, make this your most stylish seasonal investment yet.

❒ £40, ellesse.co.uk

Ring the change

Wedding ring getting in the way when you work out?

Whether you don’t like the fit of a traditional band, worry about damaging it while exercising or simply want one to match your active lifestyle, Groove Ring is for you. Made from medical grade silicone, it’s comfortable, breathable and durable – and comes with an unlimited lifetime warranty. We’re saying yes! ❒ $29.95

plus shipping, groovelife.co

Candle calm

Astrology and aromatherapy combine in AromaZodiac’s luxury range of scented candles, with a candle for each star sign. These unusual candles promote holistic healing in the home by targeting sign-related health ailments with specific therapeutic pure essential oils. The perfect way to help you realign if you’re feeling out of sorts. ❒ £125, kathrynplowrightcollection.com

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

Dog owners are happier, more satisfied and more sociable than their poochless counterparts, says a study by premium pet supplements Lintbells 20 womensfitness.co.uk | February 2018

First draught

Keep the cold (and the heating bills!) at bay this winter with Ulster Weavers Dotty Sheep Draught Excluder. Made from 100 per cent cotton with a polyester and sand filling, it’s sure to block out any breeze – and looks pretty good in the process. ❒ £20, ulsterweavers.com

WORDS: ERICA BUSH PICTURES: SHUTTERSTOCK

Did you know?

Your edit

Super soap

When Julita Geary couldn’t find a product to soothe her daughter’s eczema, she took matters into her own hands, using simple kitchen ingredients to make natural soaps. As the founder of All Naturals, her solid soap brand may be being used by the masses, but her method remains the same. Using ingredients like antibacterial honey to exfoliating oatmeal, her range of foodie cleansing bars target a number of skincare woes, without the chemicals and nasties. Perfect for oily or acne-prone skin, we love Lemon and Spearmint. ❒ £4.99, allnaturals.com

Bottle it up

We all know by now that single-use, plastic water bottles are one of the biggest contributors to environmental damage.

If you haven’t yet found an alternative, try Ohyo – the 500ml collapsible bottle that can not only be squished to fit into a pocket but requires just two refills to be carbon neutral. ❒ £5.99, ohyo.me

Did you know?

greenscene 70% Nearly

WORDS: ERICA BUSH PICTURES: SHUTTERSTOCK SOURCE: JORDANS CEREAL ON BEHALF OF THE JORDANS FARM PARTNERSHIP

Be stylish and sustainable with our planet-friendly tips

Goorganic

Did you know that the lining of the vagina is one of the most absorbent parts of the body? Did you also know that many mainstream tampons contain bleach, dye, perfumes, surfactants and unknown finishing agents? Whether you use tampons, pads or liners during your period, Time Of The Month delivers 100 per cent organic, cruelty-free, biodegradable period products to your door. Better for the environment, better for your body. Period. ❒ From £2.70, totm.com

Mindful movement Silou London activewear is mindfully manufactured, made with non-toxic materials and no harmful chemicals. We love the Bridget Sports Bra.

ofBritsfeeltheyare losingtouchwith nature,withonein sevensayingthey haven’tbeentothe countrysidefor morethantwo years,andovera thirdconfessingto notknowingenough toteachtheir childrenabout Britishwildlife.

Timetoget outdoors?We thinkso!

❒ £89, siloulondon.com

February 2018 | womensfitness.co.uk 23

Your edit

Q

A

Super spice

Q

I have arthritis and my joints are always worse at this time of year. Is there anything that can help reduce the pain?

Mindful eating

Love a scrambled egg or two?

Next time, add in a dash of turmeric and black pepper, or some ground cumin for an extra health boost and antiinflammatory hit. Great as a post-exercise meal.

A

Following an antiinflammatory diet is important for arthritis sufferers and some antiinflammatory foods have been found to reduce arthritis pain. Research has found that ginger could potentially be comparable to ibuprofen in reducing arthritis pain, whether consumed raw, heated or in supplement form.

fitfood

Nourishing news and nutritional know-how

3

of the best … kefir drinks

1

Bio-tiful B Organic Kefir (250ml), ❒ £1.50, Sainsbury’s S

2 3 Chuckling Goat Goats Milk Kefir (21-day course),

❒ £42.95, chucklinggoat. co.uk 24 womensfitness.co.uk | February 2018

Rhythm Coconut & Greens (500ml),

❒ £4, rhythmhealth. co.uk

Healthyblogswelove: BosKitchen.com / @bos.kitchen Bo’s Kitchen is an absolute assault on the senses and is full of plant-based recipes that look (almost) too pretty to eat.

With recipes including rainbow waffles, breakfast pizzas and nice cream, they are mouth-wateringly beautiful and will turn the heads of even the biggest carnivores.

Breakfast pizza Ingredients Crust ♦ 2.5 cups rice cereal ♦ 2tbsp rice malt syrup ♦ 2tsp chia seeds (optional) ♦ 1tbsp cacao powder ♦ 4tbsp coconut oil, melted Topping ♦ 4-5 frozen bananas ♦ 240ml coconut

cream/the fat from a tin of coconut milk ♦ 1tsp vanilla ♦ 2tbsp coconut oil ♦ Small handful each of blueberries, raspberries and strawberries

1

Prepare the crust by mixing all ingredients well in a bowl. Ensure all the

rice is evenly coated.

Line a round tin/tray with baking paper.

Press the crust into it firmly, building up an even crust around the edge. Set aside in the freezer while you prepare the topping.

Add the bananas, coconut cream, vanilla and coconut oil to a blender and pulse

2

and blend until you reach a thick and creamy consistency.

Use as little liquid as possible.

Spread onto the base evenly and set aside in the freezer for at least 20 minutes.

Slice, then top each slice with berries and devour immediately.

3

WORDS: NICOLA SHUBROOK PICTURES: SHUTTERSTOCK

Nutrition tip

Bored and thinking about having something to eat? Food is often mindlessly used as a go-to when we’re feeling bored, which can lead to overeating. Instead of grabbing ‘a treat’, try a tea blend that contains cinnamon or vanilla, such as Pukka’s Vanilla Chai (£2.50, Waitrose), to help curb the sugar craving, without the calories.

Wellness, S t yle i l a C

Cracking

Straightfromthe Californiasunshine,these goldendelightsareagreatwaytogetthoseessential * hearthealthyunsaturatedfats- Omega-3s Visit californiawalnuts.uk and follow @walnuts_uk to discover how walnuts are key to cracking wellness, the California way *Walnuts are a rich source of unsaturated fats – specifically the essential omega-3 (ALA). Replacing saturated fats with unsaturated fats in the diet has been shown to lower blood cholesterol. High cholesterol is a risk factor in the development of coronary heart disease.

Your edit

The ultimate winter escape

Sticky situation

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FITNESS

PICTURE: SHUTTERSTOCK

♦ SWEAT YOUR WAY TO SUCCESS ♦

Outside the box Donning the gloves can get you fit, strong and confident.

We check out an awesome new boxing class...

February 2018 | womensfitness.co.uk 27

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Fitness Boxers have always been hailed for being in phenomenal condition

12x3

CLASS ON TRIAL

There’s no better way to learn how to box than from boxers themselves – the backdrop of the luxurious 12x3 gym is just a bonus WHAT IS IT?

12x3 follows a simple concept – 12 rounds of three minutes’ work with a minute’s rest between each round. But what they’ll get you doing in these 12 rounds is far from simple.

From bungee cords to challenge your power, to sprints to get your blood pumping, the trainers at 12x3 vary every round and every class to ensure you’re learning something new with every drop of sweat. Some rounds are built around hitting pads with a trainer, smashing the bag or emulating boxing movements and skills with a partner; and every round – whether it’s a footwork drill, agility move or strength exercise – is designed to make you a better boxer. And who better to take you on this journey than someone who’s been in the ring themselves?

WORDS: AMANDA KHOUV

WHAT ARE THE BENEFITS?

Benefits? There are almost too many to mention, but we’ll give it a go. Boxers have always been hailed for being in phenomenal condition and the intensive training gets the credit for that. Boxing gives you a serious cardiovascular workout, but to ace those knockout punches, you also

need power alongside stamina, speed and agility. No element of boxing training is overlooked at 12x3, so if you’re looking for an approach to fitness that comes at you from all angles, this is it. Plus, with a maximum of only four people to each class, you’ll also get the attention you need to learn and develop your skills.

HOW HARD IS IT?

Every class is different, so depending on your personal strengths and weaknesses, the difficulty level varies from session to session. In keeping with the fact that boxers are known to have a through-the-roof work rate, you will be encouraged to push yourself to the max in each class, and if you don’t cheat yourself, we reckon you should expect both a physical and mental challenge with every visit. You might not be getting punched in the face in these all-levels-welcome friendly classes, but you will need to dig deep to make it through!

WHERE IS IT?

12x3, Aldgate, London. £25 for a single class, with package deals available. 12x3gym.co.uk.

DO IT YOURSELF You can follow the format of 12x3 in a gym setting, but the expert knowledge that the trainers provide is what makes this class such a hit. Set your timer to 12 rounds of three minutes with a minute’s rest in between each round. In each of these 12 rounds focus on something different – skipping to warm up then on to sprints, plyo moves like burpees and squat jumps, rounds on the bag (or on the pads with a partner) and core work.

AMANDA’S VERDICT

With so many boxing workouts on offer nowadays, this is by far one of my favourites.

The knowledge and experience from the coaches is unrivalled, so there’s something to learn whatever your level.

February 2018 | womensfitness.co.uk 29

Fitness

GET SET TargetyourwholebodywithaPilates-inspiredworkoutthat helpsyouhityourcardio,strengthandbodygoals

HOW TO DO IT Perform 3-5 sets of each move for the reps recommended, taking rest in between sets if necessary. Follow this format for each move.

30 womensfitness.co.uk | February 2018

I

f you haven’t tried celeb PT Sam Eastwood’s Get SET method, then listen up.

The HIIT workout has been used to get A-listers in shape, boasting benefits from fat burn to a stronger core.

‘It’s grounded in Pilates, but brings an element of HIIT into the frame,’ Sam explains. ‘If you stick to this workout regularly you can expect improved core strength, a stronger back, better flexibility and longer, leaner muscles.’

Try a taste of Sam’s Get SET method below, and check out sameastwood.com for more info as well as programmes, challenges and meal plans.

→ February 2018 | womensfitness.co.uk 31

Fitness

It’s grounded in Pilates, but brings an element of HIIT into the frame JUMPING SQUAT

Areas trained: GLUTES, QUADS Technique ➤Stand with your feet wider than hip distance and squat your bum down low (like you’re reaching behind for a chair). ➤Now place your arms out in front of you, exhale and as you jump up, push your arms down. ➤Return to starting in a squat position with arms up and repeat.

SAFETY TIP

Don’t let your knees fall forward over the toes when you squat down

10 REPS

LEG SWEEP, STRETCH AND SQUAT

Areas trained: QUADS, HAMSTRINGS, GLUTES, BACK Technique ➤Standing straight, lift your left leg up behind you pointing your toe, then sweep it across and behind the body placing your toe on the floor like an extended curtsey while squeezing your bum. ➤Bend both knees lining your back knee up with the back of your front heel and hinging your upper body down over your thigh.

➤Stand up, squeeze

your inner thighs for a beat and reach your leg back to the starting position. Repeat on the other side.

32 womensfitness.co.uk | February 2018

SAFETY TIP

Keep your core pulled in tight when hinging your body down

5-10 REPS EACH SIDE

SIDE PLANK AND PULSE

Areas trained: CORE, SIDES, GLUTES, HIPS, SHOULDERS, BACK

Technique ➤Coming into a side plank on your forearm, push the floor away and really hollow out your armpit. Make sure your hips are stacked perfectly on top of one another and lift

just the hipbones up an inch more towards to sky. ➤Pulse just your hip bones an inch towards the sky and down again, exhaling on each lift. You should feel your entire side working here.

SAFETY TIP Ensure you’re stable through your shoulder

5-10 REPS EACH SIDE

DANCING PLANK

Areas trained: SHOULDERS, CORE, STOMACH Technique ➤Get into a plank position on your hands, pull your tummy in and engage your core. ➤Release your left leg, inhale and move the knee forward into your body towards your

forehead. ➤Exhale, push it

back out to your starting plank position and repeat on your right side.

SAFETY TIP

Stack your wrists, elbows and shoulders in one line

5-10 REPS EACH SIDE

→ February 2018 | womensfitness.co.uk 33

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BRIDGE POSE

Areas trained: GLUTES, HAMSTRINGS Technique ➤Lie on your back with your arms by your sides and your knees bent. Pull in your lower belly and close your upper ribs. The whole body should be as straight as an arrow. Push down through your feet and lift your bum off the floor. ➤Hold the position. ➤Roll back down, rest and repeat.

30 SECONDS

SAFETY TIP Engage your pelvic floor muscles throughout

MOUNTAIN CLIMBERS Area trained: FULL BODY Technique ➤Get into a plank position on your hands, with your legs out straight behind you. ➤Maintaining a flat back and neutral spine, draw your

right knee towards your chest. As you push it back out to the starting position, bring the left leg in, moving quickly as you continue to alternate sides.

34 womensfitness.co.uk | February 2018

30-60 SECONDS

CAT ABS

Areas trained: STOMACH, CORE Technique ➤Start on your back with your head and shoulders raised off the floor, abs engaged and legs straight up to the sky with your toes pointed. Your lower back should be pushing into the floor. ➤Exhale as you rock your body up towards your toes, inhale rock your sacrum (the large flat bone between your tailbone and lowest part of the spine) off the floor smoothly and slowly.

SAFETY TIP

10-20 SECONDS

DOUBLE PIGEON STACK

WORDS: AMANDA KHOUV MODEL: CHARLOTTE HOLMES, WMODEL.CO.UK PICTURES: ADAM LANGDON

Areas trained: GLUTES, HIPS

Technique ➤Put your left foot next to your right hip, place your right leg on top and move the foot around to the opposite hip.

Now try to stack your knees on top of each other. ➤Hold the position before repeating on the other side.

HOT TIP

Progress by leaning forwards and placing your arms out in front of you

30 SECONDS

Keep the movement slow and controlled throughout and keep your belly flat

Quick fire with Sam Eastwood ►I started my career in fitness representing the UK in long-distance running and trampolining. ►I started a Pilates programme after having my daughter and moving to LA in 2009. ►I trained under renowned instructor Marie Jose Blum. ►After teaching friends and family I eventually landed a Hollywood movie job training the lead actors.

February 2018 | womensfitness.co.uk 35

Fitness

Kick stress tothe kerb Needanotherreasontohitthemat?Yogacouldbethe answertogettingyoubacktoyourbestselfthismonth

38 womensfitness.co.uk | February 2018

Yoga can work wonders when it comes to relaxation, stress relief and finding calm

T

he many benefits of yoga are no secret. Whether you’re a Bikram follower or you prefer to find your flow in a vinyasa class, there’s no denying that yoga can work wonders when it comes to relaxation, stress relief and finding calm.

If that wasn’t enough to convince you to hit the mat and get yourself into downward dog pose, then new research by the University of Coventry might. The groundbreaking research found that yoga (as well as other mind-body interventions, such as meditation) went a step further than simply encouraging relaxation – it could actually ‘reverse’ the reactions in our DNA which cause ill-health and depression.

With this new research further cementing yoga’s place in the wellbeing world, there is yet another reason to get zen. If you haven’t got time to get to your nearest class, don’t worry – you can still reap the benefits! Yoga instructor, Instagram star and all-round health guru Charlotte Holmes (@misscharholmes) has put together her favourite destressing yoga poses to make sure we can all get a piece of the action.

HOW TO DO IT Hold each pose for the recommended breaths before moving on to the next.

February 2018 | womensfitness.co.uk 39

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Fitness Yoga could actually ‘reverse’ the reactions in our DNA which cause ill-health and depression SUKHASANA (EASY POSE) Technique ➤Sit on the floor with your legs crossed. Sit tall on your sit bones and keep your back straight. Relax your legs and engage your core. Rest your hands on your knees or in your lap. ➤Close your eyes.

Focus on your breath in this pose and sit still for 6-8 breaths.

Why?

In addition to promoting groundedness and inner calm, Easy Pose also helps to open your hips; lengthen your spine; amplify a state of serenity and tranquillity; eliminate anxiety and relieve physical and mental exhaustion and tiredness.

MARJARYASANA (CAT POSE) Technique ➤Come to a table top position with your hands below your shoulders and knees below your hips. Spread your fingers wide and close your eyes. ➤Inhale with a neutral spine, then exhale and draw your naval towards your spine, curve your back upwards into an ‘angry cat’ position. ➤Tuck the pelvis

under and gently tuck your head toward your chest to increase the curvature of the spine. ➤Inhale back to neutral. Continue for 6-8 breaths.

Why?

This pose provides a gentle massage to the organs and spine, stimulating the digestive tract and spinal fluid.

BITILASANA (COW POSE) Technique ➤Come to a table top position with your hands below your shoulders and knees below your hips. Spread your fingers wide and close your eyes. ➤Inhale and drop your belly button down towards the floor. ➤Push the ground away and open up across the front of your shoulders and chest.

➤Gently tilt your head

upwards to increase the curvature of the spine, then exhale back to neutral.

Continue for 6-8 breaths.

Why?

Pair with cat pose to create a gentle vinyasa. The pose helps to create emotional balance by stimulating the kidneys and the adrenal glands.

40 womensfitness.co.uk | February 2018

UTTANA SHISHOSANA (EXTENDED PUPPY POSE) Technique ➤From a table top position, walk your hands forward toward the front of your mat. Keep your hips over your knees. Look down towards the mat keeping a neutral spine. ➤Drop your chest down toward the floor and keep

walking your hands away until your arms are fully extended. ➤Squeeze your belly button up towards your spine to increase the stretch in your shoulders.

Hold for 6-8 breaths.

downward dog, this pose is great for lengthening the spine and calming the nervous system.

It also relieves symptoms of insomnia and back tension.

Why?

A cross between child’s pose and

ADHO MUKHA SVANASANA (DOWNWARD FACING DOG) Technique ➤From extended puppy pose, inhale and tuck your toes under. ➤Exhale and push your hips up toward the sky, keeping your arms straight and a straight line from your wrists to your tailbone.

Straighten your legs and drive your heels down toward

the mat. Take your gaze towards your knees. Keep a slight bend in your knees if your hamstrings are tight. ➤Hold for 4-6 breaths.

Why?

This pose is great for relieving fatigue. It generates increased blood flow to the head and sinuses, rejuvenating your

SALAMBA SIRSASANA (SUPPORTED HEADSTAND) Technique ➤From a table top position drop your elbows onto the floor. (Measure the distance between your elbows by touching opposite fingertips to opposite elbows.) ➤Keeping your elbows the correct distance apart, interlace your fingers and cup your hands. Place the crown of your head on the floor just in front of your hands and roll your head into the cup of your palms. ➤Engage your arms and core and begin to straighten your legs, driving your hips up toward the ceiling. Walk your

toes in toward your face. ➤Lift your feet off the floor and tuck your knees into your body. ➤Extend your legs up over head, keeping alignment by stacking your hips over your shoulders and your knees and ankles over your hips. ➤Hold for 4-6 breaths. The weight should be held in your shoulders and forearms, not just your head.

body and calming your mind. It strengthens your whole body, particularly your shoulders, arms and core and lengthens your spine and backs of your legs.

2 1

5 4 3

Why?

This pose calms the brain and helps relieve anxiety by reversing the blood flow.

February 2018 | womensfitness.co.uk 41

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BALASANA (CHILD’S POSE) Technique ➤From headstand lower your feet toward the floor, bend and drop your knees toward the outer edges of your mat. Sink your pelvis back and drop it down to rest on your heels. ➤Rest your head down on the mat and close your eyes. ➤Stretch the fingertips away from you toward

the top of your mat, or bring your hands and arm down either side of you. ➤Hold for 6-8 breaths.

Why?

This pose is a perfect counter pose for headstand or other challenging poses and should be used to keep the heart rate down and steady for a gentle stressrelieving practice.

SHAVASANA (CORPSE POSE) it. Try to focus solely on the breath moving in and out of your body and keep everything else perfectly still. ➤Hold for at least 5 minutes.

Why?

Often mistaken as ‘sleeping’ in yoga, this is one of the most challenging poses.

It is a state of total relaxation and perfect for relieving stress.

PASCHIMOTTANASANA (SEATED FORWARD BEND) Technique ➤Come to a seated position on your mat with your legs stretched out in front of you. Sit tall on your sit bones, flex your feet, driving your toes toward the ceiling and the backs of your knees toward the mat. ➤Inhale, sitting tall and extend your arms straight up overhead. ➤Exhale and fold

forward over your legs, keeping your toes flexed. ➤Lower your chest towards your knees.

Hold for 6 breaths.

Why?

This pose is great for relieving stress, anxiety and PMS. It improves digestion and stimulates the liver, kidneys and uterus.

It also stretches the hamstrings, spine and lower back.

42 womensfitness.co.uk | February 2018

WORDS: AMANDA KHOUV PICTURES: ADAM LANGDON MODEL: CHARLOTTE HOLMES, WMODEL.CO.UK

Technique ➤Lie on your mat on your back, with your arms by your sides and palms facing up. Close your eyes. ➤Relax your feet and legs allowing your ankles to roll outward. ➤With each breath try and visualise a particular muscle or part of the body and with every exhale, totally relax

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February 2018 | womensfitness.co.uk 43

Fitness

MOVE OF THE MONTH

Hip mobilisation drill

S

itting at a desk, in the car or slothed out in front of the television for long periods of time is bad for you, we know, but not only because it means you’re remaining sedentary for so long. There are also a host of muscular issues it can lead to as well, according to strength and conditioning coach, Dan Lawrence. As well as causing

tightness around the hips, sitting for hours on end at your desk can also lead to something known as upper crossed syndrome, which is when the upper back and neck muscles lengthen while the chest muscles get tighter.

It can also encourage a kyphotic posture, otherwise known as a rounded back.

While it’s certainly not a miracle cure, the hip and thoracic mobilisation drill

can certainly help. ‘Adding this dynamic exercise to the warm-ups of your gym sessions will address both the hips and thoracic spine (mid/upper back) with the aim to restore optimal range of motion and reduce the risk of potential injury,’ Dan explains. As well as priming these problem areas for lifting, Dan also recommends it for elevating the heart rate safely and mentally preparing yourself for the session ahead.

THE HIP AND THORACIC MOBILISATION DRILL Technique ➤Step forwards with your left leg and place your right hand on the floor by your left foot. ➤Rotate to the right, extending your left arm to the sky at an 8 o’clock position, or as far as you can comfortably rotate. ➤Follow your hand with your eyes. ➤ Hold the position for a second, then return to the start and repeat for a total of six reps on each side.

44 womensfitness.co.uk | February 2018

MEET OUR EXPERT

Dan Lawrence is an award-winning personal trainer and strength and conditioning coach. He has worked with international athletes including boxer George Groves, as well as models including Stephen James (@whoiselijah).

Check out Dan’s Instagram page @Perform365 for workout videos and training advice.

This dynamic exercise will aim to restore optimal range of motion and reduce the risk of potential injury SAFETY TIP

Make sure the rotation is occurring through your mid/upper back and that you’re not forcing your lower back to rotate

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Reset your posture with this hip and thoracic mobilisation drill

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FOCUS ♦ GET THE KNOWLEDGE ♦

PICTURE: SHUTTERSTOCK

50 Why a stronger you is a better you 54 Strong is the one 56 Make your move 61 The 21-day get stronger plan 67 Ultimate guide to 2018

New goals Focus on your strength and the rest will follow

→ February 2018 | womensfitness.co.uk 49

Focus

Why a stronger you is a better you Strengthtraininghelpsyougetstronger–fact.Butthat’s notallitdoes!Findoutwhyyoushouldbelifting

T

he rise of weight training among women has been a long time coming.

But now that it’s here, we reckon it’s here to stay. More and more women are becoming in tune with the many different health benefits that lifting weights

50 womensfitness.co.uk | February 2018

has to offer – and getting strong is only one of them.

Education has played a huge role in helping the weightlifting revolution – many of us used to swerve the weights room in fear that it’d leave us bulging with unwanted muscle.

But thankfully, finding out about the health, fitness and mental benefits of weight

training has helped us to ditch this myth once and for all.

‘The most common question I get as a female PT who lifts six times a week is, “will it make me bulky?”’ says strength and conditioning coach, Laura Hoggins (@bicepsandbronzer).

‘Well I’ve been training for years and this is as “bulky” as I’ve managed to get – so a few

barbell squats and deadlifts are not going to transform you into the Hulk overnight.’ Sure, if your goal is to pack on muscle mass, this can be achieved. But creating a programme shaped around your own personal goals will help you to achieve a whole host of impressive results, from shredding fat to boosting confidence.

7 reasons to lift weights It’s empowering

Sure, many people pick up a set of dumbbells because they want to see a change in how they look, but one of the first things they’ll quickly realise is that moving those dumbbells also changes the way you feel. The better it makes you feel, the more likely you are to stick at it – and thus, see results. ‘That feeling of pulling a heavy clean, or landing a snatch, makes you feel like a total champion,’ says Laura.

‘When people ask me what the best training programme is, I tell them, “it’s the one you will keep up!”’

It’ll get you stronger

As you start and continue with functional weight training, you’ll soon notice the benefits that your newfound strength offers in everyday life. Moving house? Easy.

Carrying stuff up the stairs? Piece of cake. Opening a stubborn jar? A breeze.

‘We have an ever-demanding life, and we need to be up for whatever life throws at us physically,’ adds Laura.

It’s sociable

Sure, run clubs and running buddies make great sweat dates, but have you ever tried carrying a conversation or having a catch-up while sprinting up a hill, gasping for air? We’re not saying that lifting weights won’t get you out of breath – try a HIIT-based kettlebell complex if you don’t believe us – but nattering away during a rest period, encouraging each other to push harder or spotting each other on the bench press is a great way for friends to interact and even forge stronger bonds. BFFs that squat together, stay together – right?

It’ll build lean muscle which burns fat

Creating a programme shaped around your own personal goals will help you to achieve a whole host of impressive results, from shredding fat to boosting confidence

While cardio plays a very important role in many people’s workout regimes, weight training’s impressive ability to burn fat is often overlooked in favour of more cardio-based activity like running. Weight training will encourage you to step away from the scales and focus on how lean and healthy you look and feel, rather than how much you weigh. Since muscle mass is denser that fat – therefore weighs more for the amount of space it takes up – your weight isn’t always an accurate way to measure progress. For example, as you get stronger you may

weigh more (thanks to the new muscle), but actually look a lot leaner (thanks to the fat loss). ‘If you have more muscle mass in your body, your metabolism will be higher,’ Laura adds.

This encourages your body to burn calories at a faster rate, whether that’s during a workout, while you’re sat at a desk or even while you’re fast asleep.

It’s easy to track

Setting goals (and then smashing them) is easy when it comes to weight training. While getting deeper into your squat or perfecting the form of your kettlebell swing are both good goals to strive towards, the easiest way to measure progress is by tracking how much weight you’re lifting in a strength session or how many reps you're hitting in a round of metabolic conditioning. Seeing the numbers go up week by week is rewarding and easy to track – making you more likely to stick at it in the long run.

It can ward off osteoporosis

Sure, lifting weights does your muscles good, but did you know that it does the same for your bones? ‘Among the many benefits of strength training, one of the least talked about is its impact on bone density, which will reduce your risk of osteoporosis later on in life,’ shares Laura. Not only is this especially important if you do high-impact activities like running, but it also means that lifting weights is a great option for older women, who are at a higher risk of developing osteoporosis.

It can help to prevent injury

Training sessions don’t always go according to plan, but the stronger you are, the better you’ll deal with the unexpected. Prevention is the best cure, so ensuring the muscles are adequately strong enough to protect the joints, for example, means you’re far less likely to be sat on the sidelines nursing a nasty niggle. Whether you’re an avid runner or a budding boxer, being stronger overall means you can engage and recruit the right muscles to perform better, making you less likely to overstrain or overcompensate. For example, having stronger legs will help you run faster and having powerful hips will help you punch harder.

February 2018 | womensfitness.co.uk 51

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5

awesome weight training classes

Don’t fancy going it alone?

Check out these weightsbased classes we love…

Lifted

This high-energy class focuses on big lifts to get you strong before smashing out some serious conditioning. r ministrydoesfitness.com

2

City Strongman

Strongman training including tyre flips, sled pulling and farmer’s walks – all in a friendly, welcoming and badass setting. r foundryfit.com

3

Ladies Who Lift

4

Shred

5

Pure Strength

Learn how to safely chuck heavy iron above your head using the clean and press, and snatch techniques with likeminded women. r strengthambassadors.com

Fast-paced and intense, lift weights in this HIIT-based format designed to burn fat. r fitnessfirst.co.uk

Try this circuit-based class that teams weight lifting with bodyweight and resistance training. r equinox.com

52 womensfitness.co.uk | February 2018

Weight lifting 101 We know that embarking on your weight-lifting journey can be confusing, and there are a bunch of questions you might be asking.

That’s why we’ve put together this weight lifting 101 to get you started.

DO start with the basics – there’s no point trying to master a ridiculously complex move on your first session. Good exercises to start with are the squat, deadlift and overhead press. Get comfortable with these moves and you’ll soon be ready for the rest.

DO track your progress – keep a training diary if you’re forgetful. It’s not just the weight you lift that acts as a marker of progress, either – take note of your form, too. Are you able to squat deeper as time goes on? Is your snatch

starting to come up faster now?

DON’T push yourself too hard – as with any form of physical activity, if you go harder than your body is ready for, you’ll get injured. Make sure you never skip rest days, and if you’re feeling especially tired on some days, opt for a recovery session instead. You’ll always benefit in the long run.

DON’T be afraid to ask for help – if you’re unfamiliar with a new exercise or piece of equipment, don’t just

try and wing it! Not only could you hurt yourself, but you also won’t be benefitting from it the way you should be.

Book in a session with a PT or ask a friend who is more experienced with weights to show you the ropes.

DO fuel your body properly – nutrition and exercise go hand in hand. Refuelling your body with a balance of high-quality protein, healthy fats and unrefined carbs will help your muscles repair in time for your next session.

WORDS: AMANDA KHOUV PICTURES: SHUTTERSTOCK

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54 womensfitness.co.uk | February 2018

Exercises

Day 1

A1: Squat A2: Straight-leg deadlift B1: Lunge B2: Deadlift

W

hen you embark on an exercise journey without a plan, it’s easy for your motivation to wane and any progress to fall by the wayside. But, make getting stronger, with our top tips, your next goal and we have a feeling you’ll be happy with the results…

Three weeks is all it takes to kickstart your strength journey – to learn the basics, to start a new plan or to switch up your current routine. By focusing on the numbers on the weights, the way you feel and the confidence you’ll pick up along the way, we guarantee you’re going to love every step of our get-stronger plan.

While throwing around weights that are super heavy might seem fun, the first thing to note is that without good form and execution, not only will you be holding yourself back in the long-term, but you could also end up with a nasty injury – probably not what you had in mind.

Nailing the movements is key if you’re going to keep getting stronger, so focus on recruiting the correct muscles, always check your form in the mirror and do not use weights that you haven’t built up to. And bear in mind that each day can feel different, too – sleep, nutrition and mood can all affect how well a session goes, so don’t be too hard on yourself. Keeping a training diary can help you spot patterns, which can help to relieve any frustrations around feeling too tired to train or lacklustre sessions.

And finally, while the below is just a guideline, you mustn’t skimp on rest days. Rest days help your muscles to grow, but also ensure you’re mentally refreshed for your next session. If some days you’re feeling particularly drained – take an extra rest day. You’ll come back stronger for it, we promise.

Day 2

A1: Chest press A2: Bent-over row B1: Shoulder press B2: Barbell rollout

How A1: 5 reps A2: 5 reps Rest 1 min, 5 sets B1: 5 reps each leg, alternating B2: 5 reps Rest 1 min, 5 sets

A1: 10 reps A2: 10 reps Rest 1 min, 3-5 sets B1: 10 reps B2: 10 reps Rest 1 min, 3-5 sets

Extra Use weights that are challenging, causing you to reach fatigue in the final set.

Warm up with mobility and bodyweight exercises, plus a couple of sets using lighter weights.

Cool down with static stretching.

Use weights that are challenging, causing you to reach fatigue in the final set.

Warm up with mobility and bodyweight exercises, plus a couple of sets using lighter weights.

Cool down with static stretching.

Day 3

Yoga/active recovery

Day 4

Rest

Day 5

A1: Squat A2: Shoulder press B1: Deadlift B2: Bent-over row

Day 6

Yoga/active recovery

Day 7

Rest

Day 8

As day 1

Day 9

As day 2

Day 10

Yoga/active recovery

Day 11

Rest

Day 12

As day 5

Day 13

Yoga/active recovery

Day 14

Rest

Day 15

As day 1

Day 16

As day 2

Day 17

Yoga/active recovery

Day 18

Rest

Day 19

As day 5

Day 20

Yoga/active recovery

Day 21

Rest

Try a low-intensity yoga class or some light cardio.

A1: 5 reps A2: 10 reps Rest 1 min, 3-5 sets B1: 5 reps B2: 10 reps Rest 1 min, 3-5 sets

Use weights that are challenging, causing you to reach fatigue in the final set.

Warm up with mobility and bodyweight exercises plus a couple of sets using lighter weights.

Cool down with static stretching.

Take a full rest day if necessary.

Take a full rest day if necessary.

Take a full rest day if necessary.

February 2018 | womensfitness.co.uk 55

Focus

Makeyourmove There’s no better way to get stronger than with these classic strength exercises. Let’s move!

56 womensfitness.co.uk | February 2018

KIT YOU’LL NEED:

♦ Barbell ♦ 2 x dumbbells ♦ Bench

SAFETY TIP Keep your knees tracking out over your toes as you lower

SQUAT

Areas trained: GLUTES, QUADS Technique ➤Holding a barbell in place behind your neck on your upper back and shoulders, stand with your feet hip-width apart or slightly wider.

Lower yourself into a squat, keeping

your chest up, shoulders back and heels planted. plante ➤Once the tops of your thighs are parallel to the floor, push up through your heels to extend back to the start, then repeat.

DEADLIFT

Areas trained: GLUTES, HAMSTRINGS, BACK Technique ➤Stand with your feet hip-width and your shins close to a barbell on the floor and bend your knees and hips to lower yourself to take full overhand grip of the bar just outside of your hips. ➤Keeping your shoulders back, spine neutral and

arms straight, take a deep breath in and lift the bar up by extending your hips and knees and allowing your shoulders to rise at the same time. ➤Once full hip extension is reached at the top of the move, lower by hinging forwards at the hips again.

Repeat.

SAFETY TIP Keep the bar close to your body as it comes down

STRAIGHT-LEG DEADLIFT

Areas trained: GLUTES, HAMSTRINGS, BACK Technique ➤Stand with your feet hip-width and your shins close to a barbell on the floor. Take full overhand grip of the bar just outside of your hips. ➤Keeping your hips high, shoulders back and arms straight, take a deep breath in and lift the bar up by extending your

hips and allowing your shoulders to rise at the same time. ➤Once full hip extension is reached at the top of the move, lower by hinging forwards at the hips again. The bar should remain close to your body as it comes back down to the floor.

Repeat.

SAFETY TIP Keep your knees soft and a natural arch in the spine throughout

→ February 2018 | womensfitness.co.uk 57

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LUNGE

Areas trained: GLUTES, QUADS, CORE Technique ➤Holding a dumbbell in each hand by your sides, take a large step forwards and bend both knees to about 90 degrees.

Then, lower yourself towards the

ground until your back knee kne is just above the floor. ➤Push off the front foot to bring it back to the starting position, then repeat on the opposite leg.

Alternate sides side with each rep.

SAFETY TIP

Keep your torso upright and hips square throughout

CHEST PRESS

Areas trained: CHEST, TRICEPS ➤Push the

dumbbells straight up toward the ceiling until your arms are fully extended. ➤Slowly lower and repeat.

SAFETY TIP

Keep your core tight and don’t let your lower back overarch

BENT-OVER ROW

Areas trained: UPPER BACK, BICEPS Technique ➤Hold a barbell with both hands, with your arms extended toward the ground. Place your feet hip-width apart, keep your knees soft and lean your body forwards from your hips.

➤Row the barbell

up to your ribcage, squeezing your shoulder blades together at the top of the movement.

Remember to engage your core and back. ➤Lower and repeat.

58 womensfitness.co.uk | February 2018

SAFETY TIP

Keep your neck in line with the spine and shoulders back

WORDS: AMANDA KHOUV PICTURES: ADAM LANGDON MODEL: CHARLOTTE HOLMES, WMODEL.CO.UK

Technique ➤Lying with your back in neutral position on a bench and feet flat on the floor, hold a dumbbell in each hand just outside of your shoulders.

SHOULDER PRESS

Areas trained: SHOULDERS, TRICEPS

Technique ➤Hold a dumbbell in front of each shoulder with your elbows tucked in and your palms facing you. ➤Push the dumbbells up to the ceiling

SAFETY TIP

as you turn your grip inwards, so your palms are facing forwards at the end of the movement. ➤Slowly lower back to the start as you reverse your grip and repeat.

Keep your tailbone tucked under

3

ways to boost your strength

Support your strength gains with these handy and helpful supplements

BARBELL ROLLOUT

Areas trained: CORE, STOMACH Technique ➤Start on your knees with your hands gripping a barbell, your shoulders directly above your hands and your body in a straight line from your head to your knees. ➤Slowly roll the barbell out in front of you,

keeping your core strong and body in a straight line, as far as comfortable.

Don’t let your lower back overarch. ➤Brace your core to roll the barbell back to the start and repeat.

1

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SAFETY TIP Keep your head and neck in line with the spine

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Repair muscles after a tough session with 25g protein, less than 1g sugar and a smooth caramel layer to boot. ❒ £2.49, Holland & Barrett

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BiocareVegan Omega-3

Omega-3 helps to keep inflammation levels in check, ensuring your muscle recovery stays on track. ❒ £13.96 for 30 capsules, biocare.co.uk

February 2018 | womensfitness.co.uk 59

Focus

The 21-day get stronger plan SmashyourJanuarygymgoalswithourstrengtheningfoodplan

S

trength training is the foundation of any good workout regime, but if you’re ringing in the new year with a vow to making big fitness gains in 2018, you’ll need to prioritise your diet, too.

Making healthy food a part of your lifestyle will mean it'll be instinctively easier to make better choices that will further your long-term goals and, with resolution season

in full swing, now’s the perfect time to make some real changes.

Reach your goals

There are lots of ways you can supercharge your diet, but we think great prep work is the key. Planning for the week ahead will make it easier to stick to your goals and keeping a full fridge is a must to ensure you’ve always got healthy options to hand.

Cramming your diet with more fruits and vegetables,

along with those allimportant macronutrients – complex carbohydrates, good fat and lean protein – while limiting junk food and sugar, and having lots of healthy snacks to hand will optimise your results by giving your body the nutrients it needs to renew and repair after exercise. Sustaining a healthy eating plan will also provide a steady level of energy to help you get the most out of your workouts and offset any Christmas overindulgence.

Over the next couple of pages you’ll find 21 days of healthy eating recipes. The plan ensures you fill up on three nourishing meals a day along with two snacks to keep you feeling full and satisfied throughout January and beyond. It offers lots of potential benefits – from higher energy levels to give you the get-up-and-go to work out, to better sleep, improved performance at work and fewer cravings.

What’s not to like?

February 2018 | womensfitness.co.uk 61

→

Focus

Makethemostofyourworkoutswith ourhealthyeatingplan

Day 1 Breakfast

Avocado and spinach smoothie

Blitz together ½ an avocado with 50g spinach, 1 frozen banana, 2tbsp blueberries and 1tbsp ground flaxseed.

Lunch

Warming spicy beans on toast

Toast 2 slices of wholemeal bread. Meanwhile finely slice

62 womensfitness.co.uk | February 2018

½ an onion and 1 garlic clove. Add 50g spinach, 50g butter beans, 1tsp chilli flakes, 1tsp tomato purée and 1tsp chopped coriander. Spoon the beans onto the toast and serve.

Cook at 180°C for 30 minutes or until soft and serve with the salmon fillet and a handful of watercress.

Dinner

Egg pot and toast

Poached salmon with seasonal roasted vegetables Poach 1 salmon fillet.

Meanwhile slice 2 parsnips and 2 carrots lengthwise and place on a roasting dish.

Day 2 Breakfast

Toast 2 slices of wholemeal toast. Arrange a few spinach leaves at the bottom of a ramekin dish. Spoon 1tbsp crème fraîche on top, then crack an egg and add it to

the crème fraîche. Top with 1tbsp Cheddar cheese and place in the oven at 170°C for around 10-15 minutes or until the egg is cooked but still slightly runny. Serve the egg pot with the toast and an extra portion of 50g steamed spinach on the side.

Lunch

Tuna sweet potato skins

Bake 1 sweet potato in the oven at 180°C until soft. While the potato is still hot, carefully cut in half and scoop out the flesh. Place in a bowl and mash with a fork. Add the contents of 1 small tin of tuna in olive oil, 1tsp crème fraîche, 2 cherry tomatoes finely chopped and 1tbsp grated Cheddar cheese.

Mix thoroughly and spoon the filling back into the sweet potato skins, cooking once more in the oven until the topping has browned. Serve with 100g steamed kale.

Dinner

[MAKES TWO PORTIONS]

Thai-style coconut and prawn curry

Slice and fry 1 onion and 1 garlic clove. Add 200g prawns, 200g coconut milk, 1tsp ginger, 1tsp turmeric, 1tsp cumin and 1tsp paprika. Add 200g spinach leaves, 50g baby corn and 50g garden peas. Serve with 50g brown rice.

Day 3 Breakfast

Porridge bowl with berries

Dinner

Avocado and black-eyed beans buddha bowl

Slice ½ an avocado and arrange in a bowl with 2 sliced radishes, 100g black-eyed beans, 50g shredded carrot, 30g shredded cucumber, 30g brown rice and 1tbsp cottage cheese.

Day 4 Breakfast

Banana and oat smoothie

Cook 50g oats with 150ml semi-skimmed milk. Stir through 2tbsp blueberries and top with 1tbsp pumpkin seeds.

Blitz together 180ml almond milk with 1 frozen banana, 1 scoop protein powder, 1tsp cinnamon and 2tbsp frozen berries until smooth.

Lunch

Lunch

Mackerel salad

Flake 1 mackerel fillet with ½ bag of salad leaves. Slice 1 beetroot, 30g cucumber, 3 cherry tomatoes, ½ yellow pepper and ½ red pepper, diced. Dress with 1tsp olive oil and 2tbsp lemon juice and garnish with 1tbsp pumpkin seeds.

Lentil and goat’s cheese salad

Combine ½ a tin of puy lentils with ½ a bag of pea shoots, 1 sliced beetroot and 30g crumbled goat’s cheese.

Dinner

[MAKES TWO PORTIONS]

Roasted butternut

squash curry

Cube 200g butternut squash and roast in the oven at 180°C until soft. Meanwhile slice and fry 1 onion and 1 garlic clove.

Add the roasted butternut squash, 100g broccoli florets, 200g tinned tomatoes, 1tsp ginger, 1tsp curry powder and 1tbsp chopped coriander.

Serve with 1tbsp Greek yoghurt and 1 wholemeal roti.

Day 5 Breakfast

Spinach-style scrambled eggs with toast

Beat 2 eggs and add 30g spinach. Scramble in a frying pan and serve with 2 slices of wholemeal toast and 3 cherry tomatoes halved on the side.

Lunch

Balsamic-glazed chicken with quinoa

Mix together 1tsp honey and 1tbsp balsamic vinegar. Coat 1 chicken breast in the marinade and grill. Serve with 40g cooked quinoa and 50g steamed broccoli.

Dinner

[MAKES TWO PORTIONS]

Macaroni Cheese with salad

Cook 100g wholewheat macaroni pasta. Drain and place in an ovenproof dish.

Meanwhile, whisk together 250ml milk, 20g butter, 20g wholewheat flour, 100g Cheddar cheese and 20g Parmesan. Add the sauce to the pasta with 40g garden peas and grill until brown on top. Serve with a large salad.

Day 6 Breakfast

Turkey crispbreads

Layer 4 slices of turkey on 2 crisp breads. Top with 1tbsp crème fraîche, 4 slices of cucumber and 4 cherry tomatoes halved.

Lunch

Nutty noodle salad

In a bowl combine 60g wholewheat noodles with 1 grated carrot, 20g grated cucumber, 4 cherry tomatoes February 2018 | womensfitness.co.uk 63

→

Focus halved, 100g watercress, ½ yellow pepper and 2tbsp cashew nuts. Dress in 1tbsp soya sauce and 1tsp honey.

Top with 1tbsp pumpkin seeds.

Dinner

Herby feta topped sweet potato with grilled chicken

Cut 1 sweet potato in half and place on a baking dish. Drizzle with 1tbsp coconut oil and 1tsp mixed herbs. Roast in the oven and 10 minutes before ready, sprinkle 20g crumbled feta cheese on top of the sweet potato and continue cooking until nicely melted. Serve with 1 grilled chicken breast and a handful of rocket leaves.

Day 7 Breakfast

Egg pot and toast As day 2.

Lunch

Courgetti puttanesca

Spiralise 1 large courgette.

Stir through 2tbsp puttanesca sauce, 100g spinach leaves and 4 black olives halved.

Dinner

Minted lamb tortilla wrap

Cut lamb steak. Blitz together

Breakfast

2tbsp mint, 2tbsp lemon juice, 1 garlic clove and 1tbsp rosemary in a blender. Coat the lamb in the marinade and fry with 3 cherry tomatoes. Spoon the lamb onto 1 wholemeal tortilla with a handful of rocket leaves and fold in half.

Spoon 150ml Greek yoghurt into a tall glass. Carefully top with 4 strawberries halved and another 2tbsp yoghurt. Add 1tbsp chopped mixed nuts and 1tsp shredded coconut.

Day 8

Lunch

Breakfast

Sugar-free muesli with fruit

Serve 50g muesli with 150ml almond milk. Add 1 chopped banana and 3 strawberries.

Lunch

[MAKES TWO PORTIONS]

Tofu stir-fry

Cube 200g tofu and fry with 1 sliced onion, 1 garlic clove and a bag of stir-fried vegetables.

Add 2tbsp soya sauce, the juice of 1 lime, 1tbsp honey and 1 chilli. Serve with 50g cooked brown rice.

Dinner

Red mullet with green beans

Poach 1 red mullet fillet and serve with 100g steamed green beans and 100g kale.

Day 9

Coconut parfait

Smoked paprika and chickpea buddha bowl

Combine 100g tinned chickpeas with 30g cooked quinoa, ½ yellow pepper diced.

Heat through with 1tsp smoked paprika. Serve in a bowl with 100g rocket leaves, and dress with 2tbsp lemon juice and 1tbsp Greek yoghurt.

Dinner

Peppered steak with steamed vegetables

Coat one sirloin steak in 1tbsp black pepper and fry. Serve with 100g steamed spinach, 100g steamed garden peas and 1 grilled onion.

Day 10 Breakfast

Baked eggs in avocado

Take the stone out of a small avocado and scoop out a couple of tablespoons of the

flesh. Break an egg into each avocado half and bake in the oven at 180°C until the whites are firm. Garnish with 1tsp chopped chives and serve with 1 slice of wholemeal bread.

Lunch

Tuna sweet potato skins

As day 1.

Dinner

Macaroni Cheese with salad

Leftover portion from day 5.

Day 11 Breakfast

Bircher muesli for one

Soak 50g oats in a bowl with 70ml fresh apple juice. Add 50g raspberries, 2tsp mixed seeds, 1 pinch cinnamon and allow to thicken overnight. Top with 1tbsp blueberries and 1tsp shredded coconut in the morning.

Lunch

Nutty noodle salad As day 6.

Dinner

Thai-style coconut and prawn curry

Leftover portion from day 2.

Day 12 Breakfast

Porridge bowl with berries As day 3.

Lunch

Courgetti puttanesca As day 7.

Dinner

Avocado and black-eyed beans buddha bowl

As day 3.

Day 13 Breakfast As day 4.

Lunch

Balsamic-glazed chicken with quinoa

As day 5.

Dinner

Minted lamb tortilla wrap As day 7.

64 womensfitness.co.uk | February 2018

WORDS: LOUISE PYNE PICTURES: SHUTTERSTOCK

Banana and oat smoothie

Day 14 Breakfast

Avocado and spinach smoothie

As day 1.

Lunch

Lentil and goat’s cheese salad

As day 4.

Dinner

Herby feta topped sweet potato with grilled chicken

Snacks

As day 6.

Day 15

Two snacks should be eaten each day along with your three meals.

One in the morning between breakfast and lunch and the other in the afternoon between lunch and dinner. Eating healthy, filling meals and snacks regularly throughout the day will keep away hunger pangs and balance out blood sugar levels.

Choose anything from the list below.

Breakfast

Sugar-free muesli with fruit

As day 8.

Lunch

Tofu stir-fry

Leftover portion from day 8.

Dinner

Peppered steak with steamed vegetables As day .

Day 16 Breakfast

[MAKE THE NIGHT BEFORE]

Bircher muesli for one

As day 11.

Lunch

Mackerel salad As day 3.

Dinner

Roasted butternut squash curry

Leftover portion from day 4.

Day 17 Breakfast

Coconut parfait As day 9.

Lunch

Warming spicy beans on toast

As day 1.

Dinner

Peppered steak with steamed vegetables

Baked eggs in avocado

As day 10.

Lunch

Coconut parfait As day 9.

Balsamic-glazed chicken with quinoa

Lunch

Dinner

Dinner

As day 8.

As day 3.

As day 5.

Red mullet with green beans

Courgetti puttanesca As day 7.

Avocado and black-eyed beans buddha bowl

Day 19

Day 21

Breakfast

Breakfast

Turkey crispbreads As day 6.

Lunch

Mackerel salad As day 3.

As day 9.

Dinner

Day 18

As day 7.

Breakfast

Breakfast

Minted lamb tortilla wrap

Day 20

Spinach-style scrambled eggs with toast As day 5.

Lunch

Smoked paprika and chickpea buddha bowl As day 9.

Dinner

Herby feta topped sweet potato with grilled chicken As day 6.

» 1 protein shake » 1 protein bar » 2 clementines with 2tbsp Brazil nuts » 1 apple sliced with 1tbsp almond butter » 1 slice of toast with 1 mashed banana and 1tbsp chopped mixed nuts » 1 pear sliced with 1tbsp almond butter » 2 plums and 2tbsp Brazil nuts » 1 banana with 1tbsp nut butter » 2 oatcakes with 1tbsp houmous » Half an avocado mashed on wholemeal toast » 4 strawberries and 1 small pot of Greek yoghurt » 1 small packet of unsalted popcorn » 2 falafels and 1tbsp houmous » 2 wholegrain rice cakes with 1tbsp houmous and 4 slices of cucumber » 2 carrots with 1tbsp guacamole February 2018 | womensfitness.co.uk 65

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Focus

Your ultimate guide to

Bringinthenewyearwithabangwiththese tophealth,beautyandfitnesstrends

T

he new year has come around again and it has brought with it a whole host of exciting new fitness trends to look forward to! Perhaps 2018 will be the year that you sign up for that triathlon you've been thinking about, or maybe you'll finally update your workout wardrobe with some stylish new gear from the States.

Although you can make life changes, take on physical challenges or overhaul your lifestyle at any time of the year, sometimes the new year can provide a level of motivation that can really spur you on. Let's find out what the new year has in store for you!

Take on a tri!

If you're on the lookout for your next big challenge, then why not consider taking part in a triathlon? The popularity of the three-event race is on the rise, especially among women. According to statistics from the British Triathlon Federation, the number of female Home Nation Assocation members has increased by 86 per cent since April 2012. ❒ Join in the fun with the ETE TriCamps Threo Women-Only triathlon training camp, a six-day extravaganza of swimming, biking and running.

7-12 May 2018, Paphos, Cyprus, £850 including half board accommodation, etetricamps.com

→ February 2018 | womensfitness.co.uk 67

Focus Be bold

This year, make a statement wherever you go with Danish activewear brand Hummel. It's even the proud manufacturers of the men and women's football Danish National Team kits, so you can be sure this is top-quality kit! ❒ Poppy Sports Bra £30, Ava Zip Jacket £70, Poppy Tights £45, all hummel.net

Deep treatment

Say goodbye to dry and damaged winter hair! The Pantene 3 Minute Miracle conditioner can repair up to three months of hair damage in as little as three minutes. The conditioner comes in four varieties for all hair types. ❒ £2.99, Superdrug

Daily dose of beauty

It's not nice feeling grim when you have a hectic schedule ahead, but luckily Absolute Collagen will give you the little boost you need. Its advanced formula has been developed with vitamin C to help rejuvenate your skin. Plus, each daily 10ml dose contains eight grams of collagen and natural lemon flavouring. ❒ £29.99, absolutecollagen.com

Trust your gut

Anna Bjurstem, Active Chairperson of Raison D'Etre explains why 'microbiome' is going to remain a real buzzword in 2018. ‘The microbiome is often referred to as gut bacteria and it is now said that our gut is our second brain,’ she says. ‘If we cultivate healthy gut bacteria, our brain as well as body is healthy.' Who doesn't want that?

Back in business

Fresh air

We may not think about it most of the time, but the air we breathe in every day is full of all sorts of bacteria and pollution. This Foobot air monitor will give you all the tools you need to bring in a fresh new year. The fancy gadget will analyse the air in your home and help you take steps to start living in a cleaner and healthier environment. ❒ £179, amazon.co.uk

68 womensfitness.co.uk | February 2018

Packing the protein

Protein is not just for fitness fanatics and STRIPPED's variety of tasty protein-based foods is proof. We love its Protein Pancake Mix made with whey protein. It makes six servings of three to four pancakes in less than 10 minutes of prep. The perfect Sunday brunch! ❒ £12.99, strippd-uk.com

WORDS: SABRINA BARR PICTURES: SHUTTERSTOCK

Struggling with back pain?

The Upright GO gadget is here to help! This handy device will notify you when you've been slouching for too long, improving your posture in the long run. Hopefully 2018 will be the year that you finally put your backaches behind you. ❒ £79.99, amazon.co.uk

Snazzy gadgets

Getting an effective workout doesn't mean snazzy bits of kit don't have their place in our gym bag. Happy Plugs Ear Piece Wireless is super chic and practical – the perfect way to add something a little special to your workouts this year. ❒ £79.99, happyplugs.com

Healthy new year

Get connected

Making a healthy eating resolution is easier said than done. But with Fresh Fitness Food delivering nutritious meals to your front door, how could it be easier? Plus, it's now added vegan and Paleo meals to cater for more requirements. ❒ Packages start from £20, freshfitnessfood.com

The Strava app connects athletes all over the world and helps fitness fans to support each other to reach their goals.

Using this app is a brilliant way to forge enduring friendships and take your fitness to the next level. ❒ Free to download on iOS and Android Strava Premium is available for £5.99/ month or £44.99/year

Work together

Fitspo from across the pond

We love looking across the pond for a little activewear inspiration. Dear Kate is an exciting Stateside sportswear brand that'll soon be making waves here in the UK. The kit is vibrant, high quality and will definitely make an impression when you rock up at the gym. ❒ £79 for cropped leggings, amazon.co.uk

Growing tired of doing the same old gym routine on your own?

Group fitness is the way to go, and with good reason! Working out as a team spurs you on to give everything you’ve got and it’s one of the best ways to get motivated. At F45 in Kingston, for example, the ethos is all about training as a unit – and the obvious team spirit in the room makes its high-energy circuit classes incredibly motivating.

Get ready to work together, sweat together and achieve fantastic results! ❒ £20 for a casual class, £45 for a week, rolling monthly membership £160, one-off month's membership £180, f45kingston.co.uk

Smarter fitness

Perfect perk-me-up

You may enjoy the same exact coffee order from the same exact cafe every single morning, but sometimes it’s good to shake up your routine. We reckon Califia Farms' cold brew coffee is definitely worth a shot (excuse the pun!). ❒ £1.95 for 310ml, £2.95 for 750ml, Sainsbury's

Fitbit has been paving the way to success in the fitness gadget world for a while now and it's showing no signs of slowing down. Its latest creation, the Fitbit Ionic, is fitted with all the bells and whistles you need to completely transform the way you work out. The watch boasts highly accurate GPS tracking, improved heart rate monitoring and it's water resistant; plus it has impressive advanced features such as contactless payments. ❒ £299.99, fitbit.com

February 2018 | womensfitness.co.uk 69

F I N D T H E O N E T H AT M O V E S Y O U TRIUMPH.COM

STYLE

SEAFOLLY TOP, £60, SEAFOLLY BOTTOMS, £48, BOTH HOUSEOFFRASER.CO.UK

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Inwiththe bold See the new year in with a pop of colour to brighten up your workouts

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Style

72 womensfitness.co.uk | February 2018

SHINE

BRIGHT

Give your workout wardrobe a new year makeover with these stylish bolds and brights

♦ (FROM LEFT): SPORTFX BRA, £19.99; SPORTFX LEGGINGS, £24.99; SPORTFX BRALET, £12.99; SPORTFX CAPRIS, £19.99, ALL SPORTFX.COM

February 2018 | womensfitness.co.uk 73

Style

OPPOSITE PAGE ♦ KORAL DRESS, £198; KORAL LEGGINGS, £154, BOTH HARRODS THIS PAGE ♦ LUCAS HUGH SPORTS BRA, £50; LUCAS HUGH LEGGING, £85, BOTH LUCASHUGH.COM

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February 2018 | womensfitness.co.uk 75

Style

76 womensfitness.co.uk | February 2018

OPPOSITE PAGE ♦ SEAFOLLY TOP, £60, SEAFOLLY BOTTOMS, £48, BOTH HOUSEOFFRASER.CO.UK THIS PAGE ♦ LUCAS HUGH BRA, £95; LUCASHUGH.COM; LUCAS HUGH LEGGING, £240, HARRODS

February 2018 | womensfitness.co.uk 77

HEALTH

PICTURE: SHUTTERSTOCK

♦ BE KIND TO YOURSELF ♦

Broaden yourhorizons Wetravelledtheworldtofindthebestactivebreaksfor2018,whetheryou wanttotakepartinaraceonatropicalislandorjustchilloutinaspa...

February 2018 | womensfitness.co.uk 79

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Let’s get

competitive Expertsreckonalittlecompetitivenesscanboost performanceinworkandsports,butistherealine?

80 womensfitness.co.uk | February 2018

Health Experts believe that being competitive in business drives creativity and helps refine skills

same skills needed for innovation,’ continues Ashley. Competition within work might also save you from becoming too comfortable.

‘Rivalries for promotions, pitches or new roles can push us to be more productive and to produce stronger work,’ adds Phil. It can help us be better at what we do, as we assess our colleagues’ skills and effort, and then try to exceed it. If you want to compete with someone, you have to grow – and growth is good. ‘It’s not just beneficial on an individual basis, either.

Competition helps us work more closely with one another, releasing chemicals in our brains that deepen the bonds we form,’ says Phil.

In sport

C

ompetitiveness is the possession of a strong desire to be more successful than others.

A biological trait that we all inherited as we evolved and fought to survive, competitiveness is in our veins.

Back in 776 BC, the first (ancient) Olympic Games provided a platform for humans to compete in a formal setting, but the truth is, competition is everywhere and within every one of us. It plays a role in our daily lives in economics, politics, foreign relations and, of course, sport. But it’s now also thought to be beneficial to our personal lives, with experts saying it can better our performance at the gym, boost our creativity at work and even help our relationships...

In work

‘Most of us can probably agree that coming up against competition brings out a very different side to our personalities,’ explains

Phil Sheridan, senior managing director at Robert Half UK and South America. He’s not wrong.

According to research cited in Top Dog: The Science of Winning and Losing, about 25 per cent of people are unaffected by competition and 25 per cent wilt in a competitive environment, but a solid 50 per cent thrive or benefit from it.

‘Experts believe that being competitive in business drives creativity and helps refine skills,’ he continues. And Ashley Merryman, co-author of Top Dog: the Science of Winning and Losing maintains creativity is driven by competition. ‘Whether professional musicians or school children, studies have shown competition fuels creativity and even improves the quality of the work produced,’ she says. This is because in order to beat a competitor, you have to become innovative and different.

‘More than that, the skills that make you a great competitor – such as a willingness to push boundaries, trust one’s instincts, problem-solve – those are the

Perhaps the biggest platform for competition, however, is within sports, where athletes aim to be the best at whatever cost. ‘Sport is a means of measuring and comparing individuals and teams,’ explains Paul Boross, psychologist and co-author of Leader on the Pitch. ‘Winning is the criteria of success, not everyone can win, so a competitive attitude naturally evolves in that environment.’

Just ask Australian triathlete Chris ‘Macca’ McCormack, who holds 250 international wins to his name. It was his competitive nature, he says, that lay behind his unprecedented success.

‘Competition in every capacity brings out the best in a person, or at a minimum gives a level of focus and accountability to a performance or an outcome,’ he says. ‘My entire grounding as a youngster and teenager grew out of my underlying commitment to be better week in and week out in the pursuit of beating another competitor. That selfaccountability or competitive nature, was the underlying principle of my character and I grew with it. It is without question the reason that drove me to be the best athlete in the world in my chosen sport.’

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February 2018 | womensfitness.co.uk 81

Health Maddie Hinch

Sport: Hockey

But what happens when years of training culminate in a loss? Many an athlete will attest that success is winning gold and gold only, and anything else is a failure. But is this mentality damaging? Potentially.

Competition is what psychologists call an extrinsic incentive, meaning that the motivation to adopt a behaviour or decision is sourced externally rather than internally.

‘Being competitive sits on a bit of a tipping scale,’ say Cardinal Clinic’s Dr Anu Sayal-Bennet, consultant clinical psychologist, and Natasha Hill, psychology assistant. ‘When we become too competitive, we may lose sight of who we are and what we are trying to achieve. We become human doings not human beings. The need for validation that can often accompany a competitive nature may cause us to be too wrapped up in the opinions of others, causing us to set a bar too high that cannot be met. This feeling of failure when we fall short of these unrealistic expectations can be very damaging to a person’s sense of self.’

But Paul doesn’t believe that success needs to be synonymous with competition. ‘Usually, it’s counter-productive,’ he says.

‘Darwin’s theory of evolution by natural selection has been paraphrased as an explanation of competitive behaviour, when it’s more accurate to say that survival is a collaborative process. Being competitive can make you unpopular, which is counter-productive to gaining acceptance in a group.’

And so you arrive in 2018, where school sports days are no longer competitive for fear of favouring some children and upsetting others. They’re team-led, and praise the children for taking part. But not all agree. ‘I’m a big non-believer in the noncompetitive environments that we play in right now, as this is fake and a protective barrier that is so far removed from the realities of life and the pursuit of being better as individuals,’ says Chris.

‘The issue people have with competition is always centred around the ones who are not winning, or the ones who find the pressure of competition difficult to exist in. This is not a product of the competitive environment but 82 womensfitness.co.uk | February 2018

an issue with the individual who needs to create coping mechanisms over a period of time to deal with this. Competition in sport is vital, especially for young athletes, as it subconsciously begins this development process at an early age.

You cannot hide from it.’

And parents seem to agree, too. According to a poll from online parenting resource Families Online, 76 per cent of parents said that they do not agree with the ‘non-competitive’ approach to sports days that 57 per cent of schools now adopt, and believe teaching healthy competition is important, as is embracing winning and losing. Fifty three per cent of parents even went as far to say that they were comfortable with their child losing as it teaches resilience and confidence. So, where’s the middle ground?

Do you feel a competitive streak has contributed to your success?

Yes, without a doubt. What I love most about being an athlete is I feel I can always be better and achieve more. For me, there is no such thing as perfection, but my competitiveness has driven me to always challenge myself to see how close I can get to achieving it.

Why do you think being competitive in sport is important?

I think it helps us grow, develop and learn faster. I believe being competitive makes you want to always achieve more and as a result you can surprise yourself with what you are capable of accomplishing.

Moving forward

‘Carol Dweck’s [professor of psychology at Stanford University] mind-set research is worth mentioning when looking to develop a healthy competitive approach,’ explains Dr. Tracey Devonport, a sport and exercise psychologist at the University of Wolverhampton.

‘Her research describes two mind-sets that we can all likely relate to. A fixed mind-set is where people believe their abilities are fixed. For example, you have a certain amount of intelligence or talent and that’s that. They do not handle loss or mistakes well. On the other hand, people with a growth mind-set believe that through effort and learning, they can become smarter or more talented. While individuals with a fixed and growth mind-set may be both competitive, those with a growth mind-set find success in learning and improving, not just winning.’ Our verdict on being competitive? Own it and use it, so long as it’s healthy.

Amy Williams MBE Sport: Skeleton ‘For me I was always competing against myself more than against my competitors. You need drive and passion to always come from inside of you in your heart rather than from external factors, such as beating the next girl or only thinking of what medal you may get. I always had goals every day, such as to squat more weight in my gym session or concentrating on having the best technique.

So from that, my competitiveness grew.’

WORDS: ERICA BUSH PICTURES: SHUTTERSTOCK AMY WILLIAMS MBE IS A FORMER SKELETON RACER AND OLYMPIC GOLD MEDALLIST, SHE JOINS THE BBC COMMENTARY TEAM FOR THE 2018 WINTER OLYMPICS, AMYWILLIAMS.COM

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Are you a competitive person?

Definitely! I was brought up in a very competitive household, constantly trying to beat my brother Lewis at everything.

But I have also always been extremely competitive with myself, always trying to improve upon what I did in the past.

The downside

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Health

The body and mind adventures Make2018theyearyoubroadenyourmindandhorizons withourtophealthandfitnessdestinations

Best for: the race of a lifetime Pangkor Laut Resort, Malaysia

Despite being extremely competitive, I’ve never taken part in a race more lengthy than a 5K charity fun run! However when the chance to take part in Chapman’s Challenge – an 6.5K jungle run and 1K open water swim on a tropical island in Malaysia – came my way, I knew it was time to combine my two favourite things: fitness and travel, and furthermore, indulge my competitive nature in a seriously beautiful setting.

Chapman’s Challenge 84 womensfitness.co.uk | February 2018

Pangkor Laut Resort is about four hours away from Kuala Lumpur, and is home to Chapman’s Challenge. In only its second year, the route, along unapologising hill climbs and two-million year old rainforest is simply breathtaking, and a total once-in-a-lifetime experience, although one trip here and you’ll want to go back again!

The island is beautiful, its rainforests and white sandy beaches providing the perfect place to explore or unwind. Whether you stay in the luxurious over-water Spa or Sea Villas, or in the Garden and Hill Villas, the views from these idyllic rooms are beautiful and it’s easy to explore, whether on

foot or with the shuttle bus.

For a small island, there are a lot of fitness activities to be had, from tennis and squash to water sports including kayaking, wakeboarding and sailing; and if that wasn’t enough, swimming in Emerald’s Bay or the lap pool is dreamy.

Race day

Alongside all the other activities, we were there for the Chapman’s Challenge: well organised and suitable for those with a good level of fitness; the clear, manned route, and pre-race briefings and walkthroughs fill you with confidence and ready to take on the challenge.

I’m not going to lie, at 95 per cent

humidity on race day – something no amount of hill running at home will provide you with – the race was hard! The 4K road running, was tough, but nothing compared to the 2.4K through the jungle – the steps at the end were a killer! But with the final climb done, the descent to Emerald’s Bay and the 1K swim to the finish was a total relief!

It’s this part of the race that truly symbolises what Chapman’s Challenge is: when Colonel Spencer Chapman himself swam out to be met by a submarine after three years behind Japanese enemy lines!

The race is truly international with competitors from all over the world, but thankfully due to the size of the small but perfectly formed island, the race will never be huge, making it a truly unique event to take part in: with pros joined by enthusiasts and locals.

It starts with foot pounding, a traditional ancient Chinese practice where your feet are bathed, dried and then the soles are pounded – this couldn’t have been more perfect for my tired feet! Then, wrapped in a batik sarong you head to the traditional Malay bath to bathe and relax, and enjoy a choice of herbal inhalations; before moving on to the Japanese Bath where your body is scrubbed with a goshi-goshi cloth. Finally there’s the Shanghai Scrub where you are scrubbed with a body brush.

But it doesn’t stop there, this was just the beginning of my treatment and what followed was nothing short of reviving - the full body massage with coconut oil, peppermint and cloves was like a natural Deep Heat had been applied, and was the perfect antidote to race-weary muscles.

Delight for foodies

Take in KL

We’re all about refuelling, especially on holiday, and postrace you’ll be rewarded with an evening of cocktails and a barbecue in Emerald’s Bay. For the rest of your stay, there are seven restaurants to choose from, whether it’s the mind-blowing breakfast selection in Feast Village, with every nationality catered for, or dinner at Uncle Lim’s Kitchen perched atop the rocks, overlooking the sea, where they’re serving up traditional Chinese and Malay delicacies, you won’t go hungry!

The Bath House

After the hilly climbs of the jungle trail and the swim, my body was crying out for some R&R and when I stepped into the Spa Village Bath House, a traditional sanctuary for bathing, that’s exactly what I got.

Flying in and out of Kuala Lumpur meant we got to stay in the buzzing city for a few nights at The Majestic Hotel. Celebrating its colonial roots, the traditional hotel is a great place to unwind and take in the sights of KL, with regular shuttles to places of interest. Sit back and relax with afternoon tea in the exquisite orchid room, have dinner in the Colonial Cafe or soothe away those race aches with a trip to the spa.

Book now Chapman’s Challenge, 11-13 May 2018, from £153.98 per room per night, pangkorlautresort.com; Majestic KL, from £71 per room per night for a double room (room only), ytlhotels.com

JOANNA TACKLES CHAPMAN’S CHALLENGE

SAILING IN SARDINIA

Best for: water babies Sardinia, Italy

Early last summer, Neilson – the active holiday specialists with ski, beach and sailing resorts across Europe – opened its doors in Sardinia for the first time. With sand so white and water so clear it rivals the tropics, the Italian island in the middle of the Mediterranean is a serious European gem.

Sardinia’s nearly 2,000K of coastline might’ve been what swung it for the holiday company though. The result? Baia dei Mori, our new favourite playground.

Baia dei Mori boasts one of the biggest watersports areas Neilson has to offer – and, set to a backdrop of mountainous forestry and clear, turquoise water, it might be one of its most picturesque, too. Pick your activity – dinghy sailing or windsurfing (or both – doing too much is not a thing here) – and join one of the classes run by qualified instructors or head out by yourself.

Joining a class could mean you could get your level 1 or 2 RYA sailing qualification by the end of the week. Or, if you’re already a confident sailor, the wealth of lasers, darts and bahias that line the sand will be a welcome sight.

Stand-up paddle boarding, kayaking and, of course, swimming are the other ways to get your vitamin sea fix – the only problem might be fitting it all in.

Off the water, Neilson doesn’t disappoint. Three legs of 2017’s Giro d’Italia took part in Sardinia, so naturally cycling – both road

and mountain – excels here.

Roads are wide and smooth, with varying hills and descents through quaint towns and stone ruins to please all levels of cyclist. Four astro turfed courts put tennis on the map, too, while run clubs, HIIT, bootcamps, yoga and boxercise make up an extensive fitness timetable. Extra-curricular activities that may or may not require a beer in hand include table tennis tournaments and petanque championships – you are on holiday after all. Warm nights are filled with pizza, pasta and good entertainment (the Sardinian night is particularly good fun), although after a full day’s adventure, all you might be after is your bed.

Book now Enjoy a week at Baia dei Mori Beachclub from £749per person. Travelling on 19 May 2018, the price includes return flights from Heathrow, resort transfers, seven nights in a double/twin room (based on two sharing) on a club board basis (daily breakfast and lunch plus four evening meals), a wide range of inclusive activities (windsurfing, dinghy sailing, kayaking, stand up paddle boarding, tennis, biking and fitness classes) together with group tuition plus free children’s clubs for those aged 2-17 years (crèche for 4 to 23-month-old babies available at an extra cost). Visit neilson.co.uk or call 0333 014 3350.

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February 2018 | womensfitness.co.uk 85

Health

Best for: the beach life Barbados

When you think of Barbados, stunning sunsets, sandy beaches, a crystal-clear blue sea and more rum than you could have ever dreamed of probably come to mind.

But Barbados has even more to offer, as it’s a hotbed for people who love living healthy and active lives.

Enter, the L’Atitude 13° North Barbados Beach and Wellness Festival, which took place over two days for free last September, and saw the Barbados Tourism Marketing Inc. (visitbarbados.org) bring locals and holiday-goers together for an authentic Bajan wellness experience. There was something for everyone, from SUP yoga at sunset to Crossfit.

The aim of the festival is to give its guests a genuine feel for the island, so all activities are led by someone hailing from Barbados.

Taking place on the Hilton Peninsula (hiltonbarbadosresort. com), you could dip in and out of the sea during the day as you wished.

Then there was shopping at the Kula Market, indulging in a midday massage, attending a fascinating talk and absorbing the atmosphere of the festival during its musical performances. Needless to say, there were positive vibes all around.

Doing sunset SUP yoga with Stef Lemieux at Santosha Yoga (santoshayogabarbados.com) was undoubtedly one of the highlights.

I’m not the most accomplished yogi, but at the end of the class as we were laying on our boards 86 womensfitness.co.uk | February 2018

during savasana, I turned my head and was treated to a spectacular view of the sun setting on the horizon. It was the most magical moment that I’ll never forget!

Barbados may be a small island, but it’s definitely not lacking in character. Everywhere you look, from the beautiful landscape to the smiles on the faces of the people, everything about Barbados exudes contagious happiness and positivity. I couldn’t wait to try out the Wukup Workout on the second day of the festival so that I could have just a little taste of what it’s like to dance the Barbadian way.

The Wukup Workout was created

by Evy Bentham by drawing inspiration from the music and dance of the Caribbean. It’s upbeat, it’s crazy and it’s one hell of a workout! As the festival was free, onlookers who happened to be on the beach could join in on all the excitement as well.

The sun was beaming the entire time I was in Barbados, which made exploring the island even more special. The day before the festival we took a dip in the ocean and swam with turtles while on a catamaran cruise with Jammin’ Catamaran Cruises (jammincats. com) and we finished our trip with an Island Safari (islandsafari.bb).

The entire holiday made for an unforgettable experience.

Book now The L’Atitude 13° North Barbados Beach and Wellness Festival will be taking place in September 2018.

Visit visitbarbados.org for details.

Best for: a dose of fresh air Ontario, Canada

The famous Niagara Falls, the ever-popular Vancouver or the French-speaking province of Quebec might be what take centre stage when it comes to Canada’s must-visit tourist destinations, but anyone who likes a taste of the great outdoors would be remiss to overlook a trip to Ontario.

The great outdoors

Sure, the major sports teams, world-famous musicians and the instantly-recognisable CN Tower might place Toronto high up on your Canada to-do list, but these

are certainly not the only reason people are flocking to Ontario. It’s actually home to Canada’s capital, Ottawa; a culture-rich city whose name might not be dropped as frequently, but certainly has just as much to offer – in fact more, if nature, adventure and a fresh-air fix are on your holiday agenda.

Ottawa’s famous Rideau Canal is Ontario’s impressive UNESCO World Heritage site, and it’s where you’ll find both locals and tourists soaking up the city’s history, culture and wilderness. During the winter, it’s home to the Skateway, the world’s largest outdoor skating rink. We were a little early to get our

ONE OF ONTARIO’S THOUSAND ISLANDS

A culture-rich city whose name might not be dropped as frequently, but certainly has just as much to offer

skates on, but we found another way to experience the miles and miles of breath-taking nature on tap – cycling. In the autumn, getting into the saddle is the perfect way to make your way through the scenery while getting active. The canal stretches across a staggering 200 kilometres, so if you’re in search of a specific spot to get pedalling, try Chaffeys Lock, a stunning lockstation that is perfect for picnics and has plenty of greenery to boot. If you’re looking for even more ways to get moving while you’re there, the Cataraqui Trail should be a priority. Part of the old railway bed, the trail is a firm favourite among crosscountry skiers during the snow season, but also makes for the ideal trail-running experience, so don’t forget your running shoes!

Whether you’re super fit or new to exercise, setting off on a hike in Gatineau Park is a must.

What better way to really get into the abundance of nature that Ottawa has to offer than by taking in (some!) of this conservation park’s 361 square kilometres while working up a sweat at the same time? There are a few different trails you can try (they make up 103 miles in total), with everything ranging from casual walks to challenging treks on offer. If you’re interested in learning about the park’s heritage and we highly recommend it!), checking out the unique ecosystem or soaking up some incredible views, lacing up your hiking boots and just getting out there is one of the best ways to do it.

Best kept secret

You’d be forgiven if you hadn’t heard of Ontario’s 1,000 Islands, despite its popularity among tourists who have a penchant for everything and anything outdoorsy. It ticks all the boxes if you’re looking for a sense of calm, an authentic way to connect with nature or a notso-obvious place to get your mind and body back into balance.

While the unique group of over 1,800 islands play host to cutesy village spaces, some of the best food and drink in North America and fun family activities like go-karting, fishing and boat cruises, the islands are also known for their watersports offerings, particularly kayaking.

Don’t worry if you’ve never kayaked before, there are guided kayak tours you can jump in on, which will take you through everything step by step. They are the perfect way to see the best of the islands while also challenging yourself and experiencing something completely new – all set to a beautiful backdrop that you won’t forget. Half day trips are available if you’re strapped for time, but we recommend going for the full-day option – there is a lot to see, and not enough time to see it! Kayaking pros can simply rent their own equipment and head off on a self-guided tour (map included!) for a little oneon-one time with the water.

Book now For information on visiting Ontario go to ontariotravel.net/uk

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Health

Best for: a sun-filled winter city break Dubai, UAE

Dubai as we know it now is a relatively young city thanks to its discovery of oil in the 1960s. As the new kid on the block it’s been able to grow into a city that can cater for everyone’s wants and needs, and thanks to its year-round warm weather, it’s an ideal destination for a sun-filled winter break.

Whether you’re after a spa-andbeach escape; an action-packed dessert adventure or a big-city break, Dubai’s three main areas Downtown, the Marina and Jumeirah Palm - will cater for you.

Let’s go Downtown!

The popular Downtown area is great if you’re seeking the big-city break. Home to the awe-inspiring 160-storey Burj Khalifa, a trip up which offers 360 degrees of this city (At the Top Burj Khalifa, approx.

88 womensfitness.co.uk | February 2018

£25 per adult, tickets.atthetop.ae); and the Dubai Fountain whose music and light shows attract crowds all year round, it’s impressive to say the least.

Downtown is also home to one of the world’s biggest malls Dubai Mall - the area is a shopper’s paradise, with over 1,200 shops and no VAT! You’ll be spoilt for places to stay in this high-rise cosmopolitan area but we can highly recommend the newest Westin in the region, the Westin Dubai Al Habtoor City, which sits on the banks of the Dubai Water Canal, with a great view of Downtown. With six restaurants to choose from, refuelling for your city adventure is easy. Whether you’re after a gastro-pub style steak or burger at Cook Hall; fine New York Italian dining at Il Capo with a seriously impressive seafood platter or traditional buffet dining at Seasonal Tastes, where you can

also get a great breakfast from every continent, at Westin you’ll be spoilt for choice. There’s even a room service menu dedicated to superfoods - with dishes designed with nutrients to help power you through your day.

Here at WF we can’t help but judge a hotel by its gym and Westin’s did not disappoint. The fully equipped Technogym is expansive and impressive and despite the hotel’s size - with 1,000 rooms - it was never too busy. There’s even a yoga studio in the spa, too, so whatever you’re in to you’ll find your fit. More on the Heavenly Spa, it’s an ideal spot to unwind in and ease any weary limbs from all that sightseeing. If you’re travelling as a pair, treat yourself to a couples’ massage with views over the Dubai Canal.

Just a short distance from Downtown, staying in Habtoor City has major perks: not only is the hotel connected to the W Hotel, where you

HIKE YOUR WAY AROUND TENERIFE

Brace yourself for hours of fun and the most thrilling water park rides of your life can indulge in a cocktail or two at the W Lounge on the 30th floor; it’s also home to Dubai’s hottest ticket in town: the newly opened La Perle

by Dragone (£82 per ticket, laperle. com). Think Cirque du Soleil acrobatics meets Olympic diving and you’ll have a small insight into this spectacular show.

Another must when staying in Dubai is a desert safari (from £64 per person, orient-tours-uae.com).

The tour departs early afternoon and takes you across the desert on an exciting dune drive, before watching the sun set and enjoying a delicious barbecue dinner.

To the beach...

Like many of Dubai’s landmarks you’ll probably be familiar with them, given their impressive nature. The Jumeirah Palm is no different - the man-made island is home to exclusive residences and beachside hotels, perfect to unwind and relax at. Thai-inspired Anantara The Palm Dubai Resort sits on the East Crescent of the Palm with views of the fronds and Downtown. Suitable for all but especially families and couples, accommodation comprises over-water villas that hug two lagoon-like swimming pools; and if stepping from your bed to the pool wasn’t luxurious enough, the main pool and beach are ideal spots to relax or enjoy water sports at, too.

When it comes to water sports and

water adventures the beach is a great place to start: we’re talking SUP, kayaking, wakeboarding and more, but if you’re after a serious dose of fun, you can’t miss out on Aquaventure Waterpark at Atlantis The Palm (atlantisthepalm.com), which is just a short 10-minute drive away. Brace yourself for hours of fun, whatever your age and prepare yourself for the most thrilling water park rides of your life.

After whizzing up and down rides all day, Anantara’s Spa is the perfect place to relax. Offering Wellness Journeys, it’s an ideal spot for a total body reboot. With three-, five- and seven-day programmes to help with weight, stress and detoxing, it could be a life-changing stay. The spa is also home to an impressive range of other treatments and also has a beautiful and large hammam.

Anantara’s restaurants offer fresh ideas from around the world: Mekong’s a là carte menu transports you to Thailand, China and Vietnam, while Bushman’s restaurant and bar is full of Australian classics. You’ll never go hungry!

Book now Anantara, from £243 per room per night, based on two sharing a room on B&B basis, dubai-palm. anantara.com; Westin Al Habtoor City, from £150 per room per night, based on two sharing a room on B&B basis, westindubaialhabtoorcity.com.

Best for: adventures Tenerife, Canary Islands

With an extraordinarily diverse landscape and all sorts of exciting activities on offer, Tenerife is definitely the ultimate destination for an action-packed holiday. As I arrived with the Tenerife Tourism Corporation (webtenerife.co.uk), I instantly adopted an adventurer’s frame of mind. I decided that I would embrace every experience full on, whether I fell on my bum during mountain biking (which, incidentally, I did) or found myself slipping off my paddle board more times than I could count (which, of course, I did as well).

Being located in the Canary Islands, Tenerife is incredibly diverse in all senses of the word.

And in many ways, a world away from what you imagine it to be – it’s not always had the best rep, after all. The topography varies a lot, which we discovered during our hike on the first day of the excursion. Our hike, led by Miguel Antunes from El Cardón (elcardon. com), took us through Teno Alto in the Teno Rural Park and then down to Punta de Teno. To say that I was astounded by our surroundings is an understatement. Standing at the top of a peak, Miguel pointed out that the mountain in front of us was blooming with green plants on one side and completely bone dry on the other. It was fascinating to learn how the island’s ecological diversity has evolved over the years as a result of its climatic conditions.

The next day I was in for the ride of my life when I ventured out mountain biking with Bike Point Tenerife (bikepointtenerife.com).

I was slightly anxious, but was determined to give it my best shot.

I found the route tough at times, as I tried to navigate my bike around the rocky and undulating terrain. But, after a slow start, I began feeling more comfortable and managed to complete the route. Tenerife is a fantastic location for mountain biking, but don’t expect an easy ride!

Last but not least, one of the real highlights of the trip came on the third day. Stand up paddle boarding is a lot harder than it looks, and we happened to be doing it on a particularly windy day with Teno Activo (tenoactivo.com). But this didn’t phase us, as we just couldn’t wait to get out onto the water and test out our sea legs. Your biggest barrier when learning how to stand up on your paddle board is your mind. You’re so convinced that you’re going to fall that you start to psyche yourself out.

However, once you manage to stand up once, unlock your legs, perhaps topple into the water and then climb back up, you realise that it’s not as scary as you thought it would be. If at first you don’t succeed, you pull yourself back onto your board and try again!

Tenerife was an exhilarating escape – sensational views, thrilling activities and a must for adventure bods.

Book now Monarch, the scheduled leisure airline, operates flights to Tenerife from Birmingham, Leeds Bradford, London Gatwick, London Luton and Manchester airports with fares, including taxes, starting from £63 one way (£114 return). For further info or to book Monarch flights, Monarch Holidays or Monarch Hotels, please visit monarch.co.uk.

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Health

Best for: a fitness fix Thailand

Forget island hopping, incredible food and the renowned full-moon party – Thailand’s national sport of Muay Thai is fast becoming one of the best reasons to visit the popular south east Asian paradise. Otherwise known as Thai boxing, the ‘science of eight limbs’ involves not only punches, but also kicks, knees, elbows and clinch work, making it a gruelling full-body workout.

It might sound hardcore – and it can be, just visit one of the stadiums to check out the pros in action – but taking up the sport for fitness couldn’t be easier in Thailand these days.

Paradise on your doorstep

From a serious twice-a-day training camp, with board and food included, to simply squeezing in casual sessions between sight-seeing, Thai massages and sampling local cuisine, there are endless ways to make Muay Thai training part of your trip.

If, when you think of Thailand, you imagine sandy beaches, spa visits and bustling bars, then heading to Koh Samui is a no brainer. One of the island’s best gym offerings is WMC Lamai, a welcoming community that boasts a knowledgeable team of trainers and fighters who’ll put

MANATHAI KOH SAMUI OOZES LUXURY

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you through your paces.

Learning the basics or honing your skills to a backdrop of palm trees and blue skies is a tough job, but someone’s got to do it, right? Muay Thai is a tough sport that not only challenges your fitness, but also your core strength, muscular endurance and strength and power from head to toe.

With that in mind, you might feel the need to seek out a little R&R in between your sessions.

Luckily, the nearby Tamarind Springs spa will help you recover and then some, with its hilltop views of the island and outdoor treatment rooms, herbal steam caves and rock pools. A firm favourite on Trip Advisor, don’t miss this stunning day spa among the island’s forestry.

And, if you’d rather carry this luxury through to your accommodation rather than opting for the fighters’ experience, check out ManaThai – a nearby four-star hotel. The picturesque resort comes complete with a sandy beach, plush rooms and family-friend activities to boot.

The marrying of the challenge of Muay Thai with the island’s laidback lifestyle has caused many to extend their two-week visits to indefinite ones – will you be won over?

City dwelling

If you feed off the hustle and

bustle of a big city then check out the acclaimed Sitsongpeenong gym in the outskirts of the capital of Bangkok.

While luxurious is far from how this gym would describe itself, it does ooze a very cool old school vibe that will tick all the boxes for anyone looking for an authentic Muay Thai experience.

Home to one of the sport’s biggest names, Sitthichai, you’ll hear the impact of brutal kicks landing on the bags and pads before you even get up the stairs. Unlike many gyms that are popular with tourists, Sitsongpeenong will test you.

You’ll be carefully pushed to your limits in rounds of controlled sparring, pad work with some of Thailand’s best trainers and conditioning work alongside their team of fighters.

This, teamed with this blistering heat and humidity, makes the workout a gruelling one, but the high you’ll leave on will guarantee you’ll be back for more. Booking into the gym’s on-site accommodation completes your experience, allowing you to focus on training while food and board is taken care of for you. The spacious rooms have everything you need and are extremely clean with en suite bathrooms

– and, while they might not be luxurious, we can guarantee that being able to roll out of bed and pretty much straight into the gym in the mornings certainly feels like a kind of luxury.

When you’re ready for a little sightseeing, Bangkok has as much to offer as any big capital city. A central hotel like Pathumwan Princess in the famous MBK centre is a useful hub for visiting some of the city’s best sights like the Grand Palace, Wat Arun and Khaosan Road. Retreating to a spot of calm at the end of a manic day on the streets of Bangkok is a godsend, but if you want to continue your fitness mission then make sure you check out the hotel’s state of the art training facilities, which include an outdoor running track and outdoor boxing ring.

Please note that bringing your own gear is recommended.

All you’ll need is a pair of gloves, unless you’d like to take part in sparring, in which case shin pads and a mouthguard are also required. Check out fairtexbangplee.com online or in Bangkok.

Book now Want to give it a go? Six days of training at WMC Lamai is currently £829 with Muay Thai Holidays. This includes return flights to Koh Samui with Thai Airways, seven nights in a Deluxe Balcony room at ManaThai Samui (bed and breakfast), airport taxes and Muay Thai Holidays training vest. Go to muaythaiholidays. com/koh-samui-manathai to book.

Thai Airways International operates twice-daily direct services from London to Bangkok, with convenient connections from Bangkok and beyond to over 80 destinations worldwide. All passengers can enjoy Thai legendary in-flight services on its A380 and B777.

ALOE SPA

Best for: wellness all year round Gran Canaria

Boasting 365 days of sunshine a year, the warm winters, gentle summers and extensive beaches of Gran Canaria provide the perfect place to unwind and relax all year round.

Its temperate clime also makes it a great spot for athletes and those who want to train throughout the year without enduring the cold snap at home.

Spa goals

Becoming well known for its spas and wellness packages, it was a weekend of pampering and R&R which we went to experience at the Sheraton Gran Canaria Salobre Golf Resort tucked away in the

imposing mountains, and with the latest treatments and state-of-the-art technology, its Aloe Spa was the place to be. The vast hydro-therma centre has an extensive spa menu and a treatment provides access to the stunning open-air swimming pool (pictured above) with its therapeutic jets and panoramic views. Hydrating and therapeutic aloe features heavily on the spa menu and if you didn’t already know, Gran Canaria is home to the purest aloe in the world. We enjoyed a Canarian Massage, an intense treatment to Canarian music using aloe and fragrant banana oil to transport you to somewhere truly tropical.

And if that wasn’t enough, the Aloe Spa also features an oxygen therapy cabin, Finnish sauna, eucalyptus steambath, Turkish bath and Bitonic showers! There’s also an adults-only sunset infinity pool and grand Balinese four-poster beds on the eleventh floor, the ideal spot for sun downers and a dip. And if the beach is more your scene, take the shuttle bus to the Sheraton Beach Point in Maspalomas, where there are showers, sun loungers, changing rooms, lockers, a bar and even a pool.

Staying active

A relaxing weekend is one thing but a great option is to combine it with the fitness offerings at Salobre: the Be Aloe Team offers an extensive timetable of yoga, meditation, aquavital, mountain biking, qi gong, Pilates and gym classes including TRX and abs, so you won’t be short of inspiration or activities. Plus, if you’re a keen golfer, as the name suggests, Salobre Golf Resort is home to two 18-hole golf courses where you can practise your swing and have a round or two among the natural desert terrain of the island. Alternatively, why not hit the Golf Academy and come home with a skill, too?

Exploring the island

If you want to get a real feel for the island then head to Puerto Rico de Gran Canaria where you can get a day cruise around the island, taking in the volcanic beaches and rugged landscape (grancanariablue.com).

With 236 kilometres of coastline, Gran Canaria is an ideal choice for sea-lovers.

Whether you’re seeking the thrill of big-game fishing, good

swell for surfing, great winds for sailing or wrecks for diving, the water-based activities you can enjoy are impressive.

Time to feast

Home to six restaurants and bars, the foodie offering is exceptional. Classic Italian dishes are available at Camaleón Trattoria, while traditional Canarian flavours can be found at La Palmera. There’s even an ever-changing buffet selection at the vast SENS Kitchen Patio Garden. Whatever you decide, you’ll be spoilt for choice.

Alongside sun downers on the eleventh floor’s Sunset Bar, you can also enjoy the stylish vibe of Bar 230 after dinner.

Book now Sheraton Gran Canaria Salobre Golf Resort, €219 per room per night for two people on a B&B basis in a Double Deluxe Room, grancanariawellness.com

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Health

Best for: active island life Grenada, Caribbean

It’s only 8am, but the sun is high in the sky and the sea, for the fourth day running, already feels like bath water. Of course, we didn’t come all the way to Grenada just for the Instagramworthy backdrops (we were promised pristine beaches, rolling rainforests and copious amounts of rum, too), but for those looking for active life on the island, we’re certainly in the right place. Sandals Resorts has long been the tropical empire of the Caribbean, boasting 16 beachfront resorts on five of the most prized islands. The all-inclusive gastronomic delights, luxurious accommodation (that is, infinity

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pools on balconies, FYI), and idyllic beach lounging, have formed the fly and flop holiday model oh-so-well. But Grenada has more to offer than pools and pretty views, and Sandals knows it.

Located on the southernmost tip of the island, Sandals LaSource Grenada Resort and Spa sits on 17 acres panning the length of Pink Gin Beach.

Hammocks are dotted along the white sand, three pools ask to be jumped into, and at the Red Lane Spa, a number of glorious treatments await. But traditional R&R pales in comparison to the wealth of active adventure at Sandals Resorts Aqua Centres. Operating the largest watersports programme in the Caribbean, snorkelling, sailing, windsurfing, diving (PADIcertified), paddle boarding, and kayaking are all included and available daily, which is why we often find ourselves swapping sunbeds for SUP boards. Paradise looks – and feels – even better from the water.

Prefer to get your active fix off the water? Call on Vonn, the resort’s body-builder-cumpersonal-trainer, to put you through your paces. FYI, tabata hurts.

Grenada is one of the many eastern Caribbean islands working towards marine

conservation. As part of the CCI ‘20 By 20’ Challenge, it aims to protect and sustainably manage 20 per cent of the Caribbean’s marine and coastal ecosystems by 2020, and their efforts are evident on a Power Boat Tour and snorkel trip we take with Island Routes Caribbean Adventures to the MolinièreBeauséjour Marine Protected Area. We see reserved sea grass areas for sea turtles, protected mangroves, reef systems and an Underwater Sculpture Park constructed by environmentalist and sculpturist Jason de Caires Taylor.

Shaped by decades of volcanoes, the luscious island is also incredibly mountainous.

Pastel coloured shanty houses are nestled into hillsides, flanked by clusters of exotic trees and rainforests stretch as far as the eye can see. On a Grenada Sampler Tour organised by Island Routes Caribbean Adventures, we experience island life at its best.

At a rum distillery, all manner of rums await, including dark, white, aged, spiced and sweet.

The island of spice, as Grenada is known, is second only to Indonesia in the production of nutmeg, and we even sample it in ice cream from Sandals’ in-resort Café de Paris. We head into the city centre of St. George’s, alive with a market

overflowing with fresh spices, homemade soaps and islandgrown chocolate, then up to Fort Frederick, the 1779 fort which, at 880ft above sea level, has some of the best views on the island.

Grenada feels safe – it boasts an exceptionally low crime rate – and the people are friendly and welcoming.

We watch the sun set on Grande Anse beach, popular for its soft sand, picture-perfect palms and azure sea. Tourism might be its biggest import, but, unlike some of the betterknown Caribbean islands, Grenada still feels somewhat like a best kept secret.

Book now Seven nights’ accommodation at Sandals LaSource Grenada costs from £3,849 per person.

Price includes Luxury Included® (all-inclusive) accommodation in a Lover’s Lagoon Hideaway Walkout Junior Suite with Patio Tranquillity Soaking Tub, return economy flights with British Airways from London Gatwick, and resort transfers.

Subject to availability and valid for travel between 7 April 2018 – 28 April 2018 . Based on two adults sharing. To book or for more information on Sandals LaSource Grenada visit sandals.co.uk, call 0800 597 0002 or visit the new sandals Luxury Travel Store at 135 Fulham Road, London.

WORDS: ERICA BUSH, SABRINA BARR, AMANDA KHOUV JOANNA KNIGHT, PICTURES: BARBADOS PHOTOS: SPONGE MARKETING/BTMI; TENERIFE TOURISM CORPORATION, WEBTENERIFE.CO.UK; GRENADA: SANDALS LASOURCE GRENADA; ONTARIO: ANDAZ; ONTARIO TOURISM MARKETING PARTNERSHIP CORPORATION

SEASIDE VIEWS

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PICTURE: SHUTTERSTOCK

♦ BE YOUR MOST GORGEOUS ♦

Gym bag swag Stock up on the best post-gym beauty buys for the active woman

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Ultimate gym-bag must-haves for 2018 Thehottest,hard-workingproductstostash inyournewgymbagthisyear

A

h, the gym changing room. Women go in, tomato red and slick with sweat, and emerge – somehow – poised, presentable and not a winged eyeliner out of place. Yes, that 45-minute spin class might be partially responsible for that enviable glow, but that carefully selected haul of exercise-friendly beauty products you have rolling around in the bottom of your gym bag can't be dismissed either. From flush-fighting mists that cool warm skin to hair-styling cream that makes air-drying au naturel a breeze, your gym bag beauty essentials can be the difference between rushed and ready for action.

Here are our gym bag heroes of 2018.

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Glow Pony problems?

Quick cleanse

Whether it's to remove the remnants of leftover make-up, detox your pores from all that sweat, or simply to cool the skin, Sorbet Skincare's Salon Skin 3-in-1 Cleansing Micellar Water is a gym-bag staple. ►£9, sorbetsalons.co.uk

High and dry

Haven't got time to dry your hair? Go au natural (ish) with Lee Stafford's Air Dry Cream Lite. By moulding and shaping the hair when wet, air-dried hair can look as sleek, smooth and stylish as its blow-dried counterpart, minus the fuss (and extra heat)! ►£7.99, Boots

Chucking your hair up into a tight pony pre-spin? Electric P*-4 Preparation Spray is the hair primer you didn't know you needed.

The light, leave-in conditioner leaves locks ready to take on your toughest gym sesh with you, and even continues to nourish and protect afterwards. ►£17.50, electric-hair.com

A well-oiled machine

Multi-purpose products are a gym-bag best friend. Case in point, Argan Liquid Gold Natures Luxury Beauty Oil, which counts vitamin E, carotenes and fatty acids among its key ingredients.

Chapped lips en route to the gym?

This will soothe them. Hair frazzled by extreme studio air con? This will nourish it. Skin drained by a killer workout?

It's got that covered, too. ►£65, arganliquidgold.co.uk

Magic mist

Face in need of some assistance to cool down effectively? A generous spritz of Oskia's AntiPollution Beautifying Mist will not only cool the skin post-workout, the non-film-forming formula instantly hydrates, refreshes and protects against indoor and outdoor pollution, too. ►£48, Space NK

Cover up

No gym bag is complete without a trusty concealer rolling around in the bottom. We love Nude

by Nature Flawless Concealer – its gentle formula camouflages dark circles and flushed cheeks in an easy-to-use, on-the-go stick. ►£20, feelunique.com

Hair SOS

If you have any hope of heading from gym to office with a good 'do, you'll need CO by Andrew Collinge Invisible Dry Shampoo stashed in your bag. No time for a shower? Not a problem.

Leaving no white streaks or powdery residue through the hair; it keeps locks clean, fresh and nongreasy. In fact, did we dream that gym sesh? ►£12.50, andrewcollinge.com

Wipe away

Made in-part from cotton T-shirt manufacturing scraps, Yes To Cotton Make-up Comforting Facial Wipes are gentle on your face and the environment. They're also packed with cotton extract and cottonseed oil to cater for ultrasensitive and allergy prone skin. ►£3.99, lookfantastic.com

Super shampoo

If you're at the gym more often than you're at home, and spend more time in your gym kit than any other form of clothing, it's likely your hair endures a lot of washing, too.

Designed for frequent use, Christophe Robin's Hydrating Shampoo is enriched with aloe vera to soothe, hydrate and leave your hair light, silky and shiny.

Until next time... ►£27.50, lookfantastic.com February 2018 | womensfitness.co.uk 97

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Good eye-dea

When you're trying to hold that plank for another 30 seconds, the last thing you need is to be worrying about panda eyes.

Next time, slick on a little Sport FX Sport Stamina Mascara, which – with a clever blend of soft waxes, mango butter and jet-black pigment – is as rock-solid, long-lasting and waterproof as they come. ►£7.99, sportfx.com

Spray and go

Epsom salt has long been used as a natural solution for overworked muscles due to its high magnesium content, and now, thanks to Westlab's new Muscle Spray, you can get all the benefits without the bath. The salt is combined with spearmint and eucalyptus and can be spritzed directly onto targeted areas for immediate relief. ►£11.95, westlab.co.uk

Firm foundation

Deep clean

Caking on your thickest foundation post-workout isn't doing anyone any favours. No, it won't cover that redness and yes, that is your pores screaming for help. After a seriously sweaty sesh, try Mary Kay's CC Cream with SPF 15. The super lightweight formula brightens the complexion and diminishes the look of discolouration while hydrating and protecting the skin. Utter gym-bag boss. ►£19, marykay.co.uk

Botanics Hydration Burst Dual Action Cleanser will offer you a deep clean post workout without drying your skin out. Rich in clary sage extract – the botanical known for thriving in harsh environments because of its ability to retain moisture – the gel-to-milk formula is gloriously hydrating. ►£6.99, boots.com

Don't sweat it

Clinical strength deodorant Odaban will handle even the sweatiest of workouts with ease. It’s spray on, seriously long lasting (this power house can last up to seven days if you really want to test it), and it tackles the scent and sight of sweat in seconds. Love it. ►£10.49, boots.com

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Skin saver

Forget your five-step beauty regime, when you're at the gym and pressed for time, cleansing and moisturising needs to be fast. Luckily Tri-Balm makes life easy. The three-in-one cleanser, exfoliator and moisturiser, packed with skin-loving English oils and extracts, melts away impurities and restores hydration. Serious superfood for the skin. ►£39, francesprescott.com

WORDS: ERICA BUSH PICTURES: SHUTTERSTOCK

Wrap it up

Hair ties, bands and bobby pins are essential when it comes to banishing stray hairs and distracting strands from your face while you exercise. We love these No Slip Head Bands by Phil Smith Be Gorgeous. They're rubberised, meaning your locks aren’t going anywhere. ►£4 for four, Sainsbury’s

Glow

ESCAPE THE CENTRAL LONDON CROWDS AT AKASHA SPA

treatments

PICTURES: SHUTTERSTOCK

Wecherry-pickthreeofthebesthair,faceandbody treatsdesignedtomakelifethatlittlebitsweeter

The no nonsense fix-up

The intelligent, high-tech facial

The rejuvenating facial

WHAT Sports Massage, £88 for two 60-minute sessions WHERE Beyond Movement at VirginActive, Barbican, London,virginactive.co.uk THE LOWDOWN I struggle with tight hips, glutesand shouldersso thisis where Abigail, the therapist, paid the most attention. It was refreshing to have atreatment thatsolely focused ongetting me more mobile and performing better, withthespamusic, aromatherapyand relaxation rooms saved for another time. With all the kneading and deep stretching happening in thetightest areas, I canonly describe the feeling as a good pain, as I feltunbelievable afterwards.

Abigail had so much knowledge inwhatshe wasdoing and showedme some thingsI could do at home tocontinue her good work.

THE VERDICT Worth the pain–Ineed toget myself booked into see Abigail regularly!

Amanda Khouv

WHAT BDR facial, £300 for two hours, bdr-skintreatments.uk WHERE AestheticsLab,Regents Park Road, London,aestheticslab.co.uk THE LOWDOWN The Rejuvenating Facial fromBDR aims to restore a plump complexionand youthful glowbystimulating the skin on numerous levels –and boy does it deliver! The treatment starts with a fruit acid peel to help dissolve dead skin cells; it’s followedbygentle microdermabrasion.

Both combine to helpthe next level of topical treatmentgo deeper. Microneedling is next, which helps to stimulate collagenproduction and this is followedbyalymphaticfacial massage using vibrating gloves –Iwon’t give toomuch more away, but it’s unique!

THE VERDICT Visibly plumped, healthyglowing skin. Seriously impressiveresults.

Joanna Knight

WHAT L’Elixir desGlaciers SoinMajestueux Treatment, £345 for 90 minutes WHERE AkashaSpa, Hotel CaféRoyal, London,hotelcaferoyal.com THELOWDOWNThisnewrejuvenating treatmentfromValmontcombinesthree massagetechniqueswithtwocleansing treatmentsandfourmasks.Valmont’s signaturemassage–theTimeMagician– totoneandrelaxfeaturesiscombinedwith Kobido,atraditionalJapanesetechnique, basedonacupressurepointsonyourface andneck.Thestaroftheshowisthe luxuriousL’ElixirdesGlaciersEssenceof Beesrange,using,you’veguessedit, hard-workinggoodiesfrombees: moisturisinghoney, purifyingpropolis andrejuvenatingroyaljelly.Utterbliss.

THE VERDICT Serious resultsand relaxation, what more could you ask for?

Joanna Knight February 2018 | womensfitness.co.uk 99

Glow

Fool’s gold Gold could be the key to fighting ageing. The superior antioxidant effectively blocks free radicals, which can be caused by exposure to pollution. Try Bio-Essence 24K Bio-Gold Skin Radiance Night Cleanser, which gently removes daily pollutants and make-up. ❒ £12.99, superdrug.com

Eye know With 20 matte and shimmer shades in a range of hues, a mini liquid lipstick, full size liquid liner and travel-sized mascara, Ciaté London’s Chloe Morello Beauty Haul Volume II is the ultimate seasonal splurge. ❒ £45, ciatelondon.com

Good enough to eat Benefit’s new Punch Pop! Liquid Lip Colours provide – you guessed it – a pop of colour, shine and liploving vitamin E. Boasting a cool pink shade, we’re loving Bubblegum. ❒ £15.50, benefitcosmetics.com

Brush up Helping to get rid of cellulite, dry patches and ingrown hairs, Ark Skincare Massaging Body Brush – with dual-action massage nodules and bristles – is a fast ticket to happy skin. ❒ £15, arkskincare.com

beauty heroes Trend alert

Chrome is so in this season. Get the look with Barry M’s Liquid Chrome Nail Paint in Razzle Dazzle, which promises an ultra-luxurious metallic foil finish. ❒ £3.99, barrym.com

Hair hero Currently the lightest 2400-watt professional hairdryer on the market, LanaiBlo provides power without the pressure, making at-home blow-drying quick, easy and effective. Buy online and you can even get your hairdryer personalised. Ooo we love! ❒ £97.55, lanaiblo.com 100 womensfitness.co.uk | February 2018

Smile and wave Summer may be over, but your locks needn’t show it. Mark Hill’s Tousled Wave Spray provides sea salt texture and medium hold for hair that looks effortlessly beach-ready. Just ignore the fact it’s raining outside. ❒ £5.99, Boots

WORDS: ERICA BUSH

WE LOVE!

Updateyourlook-hotroutine withthesefabnewfinds

Feeling flawless Achieve a flawless complexion with MUA’s Pro-Base Prime & Conceal Box. Including a correcting wheel, correcting loose powders and an exclusive make-up blending sponge, it’s everything you need and more to eliminate imperfections. ❒ £20, muastore.co.uk

NOURISH

PICTURE: HALF HOUR HERO, JOANNE MURPHY

♦ FUEL YOUR PASSIONS ♦

Meals in minutes We meet cover star Roz Purcell and learn all about her brand new book Half Hour Hero February 2018 | womensfitness.co.uk 101

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Nourish

The fix-it food Learnhowtochangeyourapproachtoeatingforacompletesystemreboot

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Example meal plans Dr. Oz’s 21-day diet is filled with foods to fill you up without dragging you down. Here’s an example of what’s on offer.

BREAKFAST

O

f all the decisions you make in life, almost nothing holds greater influence on your health than what you dish onto your plate. Just as bad food will make you pile on weight and feel lousy, good food has the potential to prevent some diseases and even reverse others.

In his new book Food Can Fix It, American cardiothoracic surgeon, author and TV personality Dr. Mehmet Oz shares the lessons he’s learned over the years about food, eating and life. He believes that equipping yourself with both the knowledge and tools to eat well can help to fix many health issues, both big and small. Dr. Oz has devised a 21-day diet in conjunction with a three-day cleanse to try whenever you need a nutritional jolt to help reboot your system for renewed health and vitality.

Superfood switch

Dr. Oz doesn’t believe in magic foods that can transform your health, instead he emphasises the importance of eating a range of healthy wholefoods that double up as superfoods. Eating more of these will offer tons of health benefits while crowding the bad stuff off your plate.

Of course, there are many ailments that absolutely call for modern interventions like surgery or medication.

However, eating well can prevent and improve a range of conditions.

Greek yoghurt with berries or eggs with salsa and beans Food isn’t a magic bullet, but when you shift your dietary choices you’re slowly reversing damage and restoring your original body settings.

Food interacts with every cell in your body. Eating a diet of unhealthy, processed food can cause a number of conditions including insulin resistance, high cholesterol and inflammation in your joints. Junk food can also be difficult to digest, which can make you feel weighed down, fatigued and generally lacking in focus.

Healthy food, however, has the opposite effect. It contains nutrients that take longer to break down which means you stay fuller for longer; it eases inflammation; keeps your arteries flexible so that blood flows through efficiently; and gives you the energy you need to carry on with your day.

The secret food code

When it comes to the perfect diet, there’s a secret code to follow, says Dr. Oz, and ‘FIXES’ is the key to unlocking this code. Here’s a rundown of exactly what FIXES stands for.

F is for fat

Your brain is made up of 60 per cent fat and your body uses fat as energy throughout the day. Good dietary unsaturated fats also help your blood to flow properly and Dr Oz maintains that between 25 and 35 per cent of your daily calories should be from fats. An avocado contains roughly 12g which provides you with almost half the

SNACK Cheese and crackers

foods in favour of water and fresh food.

Here’s what’s on the menu:

Breakfast

Steel-cut oats with apples and almonds

LUNCH Open veggie sandwich or rainbow salad with mixed greens, chicken and buttermilk dressing

SNACK Veggies and smoky houmous

DINNER Wholewheat penne with chicken or lemony salmon with broccoli and tomatoes Following the 21-day diet, Dr. Oz recommends his 3-day Fix-It Cleanse no more than once every two months as a way to re-energise yourself and keep nutritionally motivated. Weight loss isn’t the main goal, instead it’s all about setting yourself off in a healthy direction.

The cleanse restricts calories to 1,250 per day to help cleanse your body and restricts added sugar, caffeine, alcohol and processed

Brown Rice

Ingredients: ♦ Cooked steel-cut oats ♦ 1 apple, cored and diced ♦ 1tbsp chia seeds ♦ 1tbsp slivered raw almonds ♦ ½tsp ground cinnamon Method: Top the oats with the apple, chia seeds, almonds, and cinnamon.

Lunch

Mega Greens Smoothie

Ingredients: ♦ Handful kale, stemmed ♦ Handful spinach ♦ 225g frozen pineapple chunks ♦ 0.24L unsweetened almond milk ♦ ½tsp ground cinnamon ♦ 2tsp chia seeds ♦ ½tsp fresh lemon juice ♦ 2% Greek yoghurt Method: Combine all the ingredients in a blender and purée until smooth.

Dinner

Vegetarian Chilli with

Ingredients: ♦ ¾ medium yellow onion, chopped ♦ 1tsp minced garlic ♦ 1½tsp chilli powder ♦ 1tsp ground cumin ♦ 1tbsp olive oil ♦ 1 medium red bell pepper, chopped ♦ 1 can kidney beans, drained and rinsed ♦ 1 can diced tomatoes ♦ 190g cooked brown rice ♦ 2tbsp plain 2% Greek yoghurt Method: Heat the olive oil in a large pot over medium heat. Add the onion, garlic, chilli powder and cumin and cook until the onion is softened, about seven minutes. Add the bell pepper, beans, and tomatoes and cook until the bell pepper is soft.

Serve over the brown rice, topped with the Greek yoghurt.

Snack

BlackberryHoneydew Smoothie

Ingredients: ♦ 177g honeydew ♦ 144g blackberries ♦ ½ cup 2% milk ♦ 1tsp fresh lime juice Method: Combine all the ingredients in a blender and purée until smooth.

February 2018 | womensfitness.co.uk 103

→

Nourish 5 golden rul rules When you shift your dietary choices you’re slowly reversing damage and restoring your original body settings

daily requirement. He also recommends keeping unhealthy saturated fats and trans fats (those found in processed foods) to a minimum.

Iis for ideal proteins

Amino acids are the building blocks of protein, and when your body is under stress it has an even greater need to replenish these. Protein helps to build up muscle tissue, which speeds up the metabolism and keeps you feeling full as it takes longer to digest. Ideal proteins include eggs, legumes, oily fish and red meat in moderation.

Food is an extension cord to a longer life

There’s a growing body of evidence underlining the important role that food has in increasing lifespan.

Food is sacred

Good eating brings with it good feelings, which can allow you to reap lots of biological, spiritual and emotional rewards.

Food can ffix it

From your our weight to your immunity, nity, good food is often the tool you need to help or heal al the health problems you’re u’re most concerned about.

is for energising carbohydrates

An excess intake of sugar is related to heart disease. This is because too much sugar in your blood stream damages your arteries, putting you at a greater risk of heart attack and stroke. You should aim for no more than six teaspoons of sugar per day, and to curb cravings, eat sugar together with fat and protein – this will balance out blood sugar levels so you have fewer crashes and cravings for sweet foods.

104 womensfitness.co.uk | February 2018

Fun foodie facts

3 things you probably never knew about food Getting the most from milk

Within two hours of exposure to daylight, milk loses between half and twothirds of its B vitamin content, so always buy it in cartons over seethrough bottles.

1

Surprising sources of protein

Juice truth

Veggie-based juices are healthier than fruit juices and tend to have less sugar.

Generally, the darker the colour the more nutrients contained compared with juices which are lighter hued.

3 2 Sundried tomatoes contain 2g protein per ¼ cup, while wholewheat spaghetti can contain an impressive 7g of protein per cup.

It’s always worth checking labels.

READER OFFER WF readers can enjoy a £2 discount upon purchase of Food Can Fix It. Visit hayhouse.co.uk and enter ‘UKWFFC’ at check out. Offer is valid from 20 December for one month.

ISBN 97781788170192.

WORDS: LOUISE PYNE PICTURES: SHUTTERSTOCK

S

is for specialoccasion sugar

Hippocrates was one of the earliest figures in medicine to discover the healing power of food, and he was right!

It’s never too late – switching up food habits today can sweep away past lifestyle slip-ups and future health mistakes.

Eating more fruits and vegetables like berries, tomatoes and kale means a higher intake of fibre, which aids healthy cholesterol levels; good blood sugar management (to prevent conditions like type 2 diabetes); and greater satiety for improved weight loss. Furthermore, chowing down on fresh produce will provide you with the micronutrients that you naturally lose with age.

Carbs serve as an immediate source of energy. However, too much means an excess of circulating blood sugar which can lead to fat storage and conditions like insulin resistance. The best carbs are those that take a long time for your body to break down – so beans, wholegrains and vegetables. These pack in filling fibre and will give you the energy you need to keep going all day.

Food is medicine

Food is an eraser

xtra fruits X isandforvegetables

E

O Check out Dr. Oz’s eat tips to top five eating hea your body help heal

Nourish

Our foodie

hero R

WFchatsallthingsfoodwith coverstarRozannaPurcell

ozanna Purcell radiates good vibes, and food’s got everything to do with it.

The multi-tasking model, Instagram star, Reebok ambassador and PT-in-training has just released her second cookbook, following the success of her first. Half Hour Hero supplies its readers with a tasty bank of quick and healthy dishes, but the Irish beauty queen (you might know Roz from her Miss Universe days) has long been championing her love of good food.

Born and bred in rural Tipperary, Roz has her agricultural roots to thank for her culinary flair. ‘I’ve always been hugely passionate about food,’ she tells us as her already-perfect locks are coiffed into curls at the WF cover shoot. ‘I grew up in the rural side of Ireland on a farm where we grew lots of our own vegetables and my parents and my grandparents were really into cooking. It’s a skill that I was taught from a very young age.’

It’s a skill that’s also greatly played into her success, with her cooking career sky-rocketing after the launch of her food blog, naturalbornfeeder. com, back in 2013. But the inspiration behind the blog’s conception wasn’t a passion for food alone.

Well known for her modelling days and Miss Universe career, Roz admits that it wasn’t always as glamourous as it seemed. ‘Considering that I’m very competitive in sports, I am so not competitive with girls day to day and I find that really uncomfortable, that atmosphere of being competitive with someone in any other realm than being on the sports pitch,’ she tells us.

While she enjoyed modelling for the most part – she got to ‘play dress-up’ and travel, she says – it also led her

10 6 womensfitness.co.uk | February 2018

once-strong relationship with food to wobble. ‘When I started modelling I had a very negative relationship with food,’ she explains. ‘I went through a stage where I looked at food as boring because I had such a one-dimensional diet for modelling. I just didn’t enjoy food.’ Cue the blog, which inadvertently helped her find her feet again. ‘Once I kind of got that [a positive relationship with food] back on track, I suppose I regrew my love of food and found that balance.

I wanted to share that journey with other young girls and guys to help them maybe bypass those couple of years where they might have negative relationships with food, too.’

And so the blog grew, bursting with recipes, paving the way to her first book Natural Born Feeder – or ‘the encyclopedia’ as Roz calls it. How does her most recent book, Half Hour Hero, compare? ‘Natural Born Feeder has over 200 recipes and it literally has a recipe for absolutely anything,’ Roz explains. ‘It’s a little bit more... time consuming in a way.’ Half Hour Hero, on the other hand, taps into what every busy person wants: healthy, yummy food – quick and simple. The theme of the book has a lot to do with Roz’s own research. ‘I used Instagram as a platform to get free surveys,’ she says. ‘I asked people what’s the maximum amount of time they would spend on food prep and what the ingredients they always had in the kitchen were, and that’s kind of what made my hero food list.’ But the book was also born from Roz’s desire to change the landscape of ‘healthy’ and challenge the misconceptions surrounding what it really means.

‘About four or five years ago health and fitness bloggers all came to the scene and said “hey, you can be healthy with quinoa and kale and salads” which in a way made healthy

food seem really inaccessible,’ Roz says. ‘It almost gave it this notion that you couldn’t be in it if you weren’t massaging your kale or having activated nuts. It’s so stupid because that makes it seem like an everyday busy person can’t lead a healthy lifestyle. So one thing I’ve been doing for the past two years is kind of stripping that image; that healthy food is really expensive, it’s inaccessible and takes forever to do, and that’s kind of how Half Hour Hero came about.’

We’re talking egg muffins with smoked salmon, feta and cherry tomatoes; oozy carrot cake porridge; and dark chocolate cups with gooey orange centres. They’re all based on a ‘hero food list’ – everyday items easily sourced from your local supermarket – and they can all be whipped up in a respectable 30 minutes. Is this how Roz herself really eats? In a word, yes. She’s a big fan of meal prep. ‘I’m always saying cook once, eat three to four times,’ she tells us. She always makes her food fun. ‘Food is such an enjoyable part of life!’ she exclaims.

While she likes to ‘complement’ her food with fitness, she lives by an 80/20 rule and, refreshingly, doesn’t cut any food groups out. She indulges. She eats cake. She doesn’t feel guilty about it – anymore. This is the inspo that should be filling your ‘gram feeds.

Because Roz is healthy. Very healthy in fact, but in the I-did-a-Half-Ironmanonce kind of way or in the I-couldpunch-your-lights-out kind of way (Roz’s love of boxing is no secret). She trains eight to nine times a week, but it’s not in the pursuit of a thigh gap, nor is it to warrant a piece of food or meal. Roz’s build is enviably strong, but there are also mental gains from training, she tells us. ‘People say “what motivates you? Why do you get up?” and it’s the feel good factor,’ she says. ‘It sets me up for the day, it gives me clarity.’

Nourish

Half Hour Hero taps into what every busy person wants: healthy, yummy food – quick and simple

→ February 2018 | womensfitness.co.uk 107

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Peanut butter brownies

What’s better than fudgy, gooey brownies? How about ones with a little peanut butter crunch? You can thank me later.

Makes 9 brownies ♦ 200g smooth peanut butter ♦ 4tbsp raw cacao powder ♦ 4tbsp maple syrup ♦ 1tsp vanilla extract ♦ ½ tsp baking powder ♦ Pinch of sea salt ♦ 1½ ripe bananas, peeled For the peanut ganache: ♦ 2tbsp coconut oil ♦ 2tbsp peanut butter ♦ 1tbsp maple syrup For the chocolate ganache: ♦ 100g dark chocolate, broken into pieces, ♦ 5tbsp coconut milk (from a tin, not the drinking kind from a carton)

Crispy sweet and sour cod

Who else was a fan of a sweet and sour combo takeaway? I was and so was my dad, who only let us get one when my mum was away (sorry for throwing you in the deep end there, John!).

I love to recreate my childhood cravings, so here’s a healthy, hearty replacement for the takeaways of the past.

Serves 4 ♦ 1 x 800g skinless cod fillet, cut into 5cm x 2.5cm pieces ♦ 8tbsp ground almonds ♦ 2tbsp olive or coconut oil ♦ 1 onion, peeled, halved and thinly sliced ♦ 1 large carrot, peeled and thinly sliced ♦ ½ red pepper, thinly

108 womensfitness.co.uk | February 2018

sliced lengthways ♦ ½ yellow pepper, thinly sliced lengthways ♦ 1 garlic clove, peeled and crushed ♦ 5cm piece of fresh ginger, peeled and grated ♦ 1tbsp chilli powder ♦ 1 x 400g tin of whole plum tomatoes ♦ 1tbsp tamari or soya sauce ♦ 1tbsp honey ♦ 1tsp apple cider vinegar ♦ Cooked wild rice, to serve ♦ Fresh coriander leaves, to garnish ♦ 1–2 limes, halved or cut into wedges, to serve

for 3 to 4 minutes on each side, until golden, crispy and cooked through. Remove the cod from the pan and set aside on a plate.

Heat the remaining tablespoon of oil in the same pan, still set over a high heat, then add the onion, carrot and peppers. Cook for 6 minutes, stirring, until softened. Add the garlic, ginger and chilli powder and cook for 1 minute, then add the tomatoes and break them down with the spoon. Bring to the boil, then turn the heat down to medium and simmer for 5 minutes, stirring two or three times, until the sauce has thickened a little.

Add the tamari, honey and vinegar and stir to combine, then add the cod back to the pan and cook for 1 minute more until it’s heated through again.

Divide between four wide, shallow bowls and serve with wild rice. Garnish with coriander and lime.

3

1

4

2

5

Pat the cod dry with a piece of kitchen paper. Toss the cod through the ground almonds in a medium-sized bowl to lightly coat each piece.

Heat 1 tablespoon of the oil in a non-stick frying pan set over a high heat. Add the cod and fry

1 2

Preheat the oven to 170°C. Line a 15cm square brownie tin with non-stick baking paper.

Put the peanut butter, cacao powder, maple syrup, vanilla, baking powder and a pinch of salt in a medium-sized bowl. Stir to combine into a smooth batter.

In a separate bowl, use a fork to mash the bananas into a thick purée (don’t blend or whisk them). Add the mashed bananas to the peanut butter mixture and combine well, then pour the batter into the lined brownie tin.

Bake in the preheated oven for 25 minutes, until firm on top and lightly crisp along the edges. Let the brownies cool completely on a wire rack while you make the ganache. If the brownies are still warm when you add the ganache, it will melt.

To make the ganache, put the peanut ganache ingredients in a small saucepan set over a low heat and stir until they have melted together. Do the same for the chocolate ganache in a separate saucepan. Drizzle over the brownies and swirl the two ganaches into one another with the handle of a spoon.

Once the ganache has cooled, cut the brownies into squares.

You can store any leftovers in an airtight container in the fridge for up to four days.

3 4 5

6

Tray bakes couldn’t be easier – just throw everything onto a baking tray and pop it in the oven. If I’m prepping these ahead of time, I put all the ingredients in a zip lock bag so that I can just tip it out onto the tray as soon as I walk in the door.

Serves 3 ♦ 2tbsp olive oil ♦ 1tbsp dried oregano

♦ 1tbsp paprika ♦ 1tbsp honey ♦ 1tsp apple cider vinegar ♦ Salt and freshly ground black pepper ♦ 6 chicken legs or thighs (or a mix of both), skin on and bone in ♦ 3 red peppers, sliced ♦ 2 corn on the cob, each one cut into thirds ♦ 200g Brussels sprouts, halved (optional) ♦ 6–7 bird’s eye chillies, deseeded and finely chopped ♦ 3 large garlic cloves, peeled and halved

1

Preheat the oven to 210°C. Put the olive oil, oregano, paprika, honey, vinegar and some salt and pepper in a large bowl and whisk together. Add the chicken, peppers, corn, sprouts (if using), chilies and garlic and stir to coat the chicken and veg in the spicy oil.

Tip everything out onto a large baking tray or roasting tin and cook in the preheated oven for 20 minutes, until the chicken is cooked through and the veg are tender.

2

WA N T M O R E I D E A S ?

Women’s Fitness readers can buy Half Hour Hero (RRP £20, Penguin Ireland , ISBN 9781844884186) for the special price of £16, including free UK P&P. To order please call 01206 255800 and quote the reference ‘WOMENSFITNESS’.

Offer valid until 31 January 2018.

February 2018 | womensfitness.co.uk 109

WORDS: ERICA BUSH PICTURES: JOANNE MURPHY, HALF HOUR HERO; ADAM LANGDON (ROZ MAIN SHOT)

Piri piri chicken tray bake

Nourish

SUPERFOOD STATS

FOOD FOCUS

Cinnamon

1 teaspoon of ground cinnamon provides: 6 calories 0.03g fat 0.6g carbohydrates 1.2g fibre 1g protein

3

WAYS WITH CINNAMON

Thespiceoftheseason,cinnamonpacksanexcitingnutritionalpunch STEWED APPLE WITH CINNAMON (serves 4-6)

Peel, core and chop 6 apples.

Place in a heavy-bottomed pan.

Add ¼- ½ cup sultanas or raisins, 2tsp ground cinnamon and ½ cup water. Bring to the boil, then simmer gently for around 15-20 minutes, until the apple is soft and has browned. Serve immediately or let cool before refrigeration. It will last 3-4 days.

SPICY MASALA TEA

WORDS: NICOLA SHUBROOK PICTURES: SHUTTERSTOCK

C

innamon can be a bit like Marmite for some people – you either love it or hate it! If you love it, then you’ll be able to take advantage of its many health benefits as well as it’s great taste.

Cinnamon is a sweet, woody spice that usually comes as a powder or in stick form. Its versatility makes it a favourite, as it can be used in both sweet and savoury dishes to add warmth and spice. A good source of fibre, cinnamon also contains vitamins such as A, C and E, as well as having a good mineral content – it boasts selenium, phosphorus, potassium, calcium and magnesium.

Cinnamon also contains a good dose of antioxidants, which we need to help protect our cells from free radical damage and ageing.

Research even found that it scored as one of the highest antioxidantcontaining spices around, even

higher than garlic!

There are certain oils found in cinnamon, such as cinnamaldehyde, which also help to give it an antimicrobial action when consumed, which is great news for your immune system

a day is said to make a difference.

You may be more familiar with cinnamon’s role in helping to balance blood sugars as it did have an effect in some studies, but did you know it also has the potential to offer anti-cancer activity?

Cinnamon contains vitamins such as A, C and E and keeping certain bugs away.

This anti-microbial action may also be good for bad breath, and tooth decay.

Cinnamon is an excellent anti-inflammatory, which is good news for conditions such as arthritis, but also potentially neurodegenerative diseases such as Alzheimer’s and Parkinson’s.

Early studies have also indicated that it could be good for lowering cholesterol in those with diabetes – as little as about half a teaspoon

Although the research going into this area to date has largely been conducted on animals, it’s still certainly one to watch out for.

To max out the benefits of your cinnamon, look for what’s known as the ‘true’ cinnamon which is Ceylon cinnamon and refers to the dried inner bark. Stick to good, organic brands, and be aware of eating cinnamon if you are breast feeding too, as the flavour can transfer to the milk which may make some babies fussy.

In a large saucepan add 1cm fresh ginger, peeled and finely sliced, 6 cardamom pods, 1 cinnamon stick, 5 cloves and 500ml water. Bring to the boil and then reduce to a simmer for 10 minutes before straining and serving.

HONEY AND CINNAMON CHICKPEAS

Preheat oven to 180°C. Line a baking tray with greaseproof paper.

Drain and rinse 2 tins of chickpeas and dry them on a clean tea towel to remove excess moisture. Place the chickpeas on the tray and roast in the oven for 45 minutes, turning every 15 minutes or so, until the chickpeas are crunchy throughout.

Meanwhile mix together 1tsp ground cinnamon, a pinch of nutmeg and of sea salt, and 2tbsp of runny honey. Remove chickpeas from the oven and while still hot, toss them with 1tbsp coconut oil, and then the honey, cinnamon mixture. Serve hot. Can be kept in an airtight container for 3-4 days.

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

February 2018 | womensfitness.co.uk 111

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3

snacks to grab and go

The Food Doctor 1Vegetable

Health, delivered

Goodness Bars

FREEE

by Doves 2 Farm Oat Bars

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

Peopleare

23%

One-pot wonder

3

These two new tasty flavours from Meridian pack a serious protein punch – perfect post-gym sesh. ❒ £1.19, independent health retailers

Did you know?

morelikelytoeathealthily insummerthaninwinter…get somehealthyeatinginspo rightheretostay ontrack!

In a rush? Grab one of these free-from gluten, milk, peanut, egg and soya bars on your way out. ❒ £2.50 for four, freee-foods.co.uk

Meridian Peanut & Pumpkin and Peanut & Coconut bars

❒ From £36 per day, springgreenlondon.com

The spice of life Nothing says winter like a cup of warming tea. Next time you put the kettle on, though, try a spot of Tombo Haiku Hojicha with Ginger – a roasted green tea infused with ginger that’s sure to give you the energy kick you need. ❒ £5.50, tombotea.myshopify.com

Looking for an easy dinner bursting with flavour? Throw MOR Sausages into a one pot for a warming winter dish.

The Chicken with Sundried Tomato & Basil Chipolatas are perfect if you want to swerve pork, while the Pork, Super Green Veg & Lentil Sausages are ideal for the healthconscious. ❒ £3, Tesco

112 womensfitness.co.uk | February 2018

WORDS: AMANDA KHOUV PICTURES: SHUTTERSTOCK SOURCE: ORDOO

Get a dose of goodness next time you snack – you’ve got to try the Sweet Potato & Pecan flavour! ❒ £1, Ocado

Want to get your new year health going, but don’t have time for meal prep? Letting Spring Green London take care of it for you could help. The delivered food packages promise to be nutrient-rich, to help you meet your healthy eating goals, without skimping on taste.

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lifechangingevents

Next issue

PLUS ► Apps to track

your fertility

►DNA tests

to boost your fitness

►Healthy

recipe special

Reset,refresh,reboot ►10-step wellness makeover ►Three-day diet reboot

►Ultimate circuit for speedy results 114 womensfitness.co.uk | February 2018

LE ON SA n

24 Ja 2018

PICTURE: SHUTTERSTOCK

Yournew yearreboot

Nourish

Two days to greater health and happiness Sometimes,lessismore.Discoverhoweatingtwomealsaday couldcompletelytransformthewayyouliveyourlifeforthebetter

O

ften find yourself heading to the kitchen for a snack even though you’re not hungry in the slightest? Yeah, us too. Eating out of boredom is all too common, which is why sometimes applying some structure to your diet can do you a lot of good. Max Lowery, founder and author of The 2 Meal Day, believes that intermittent fasting is the key to greater health and happiness.

Max’s theory is that by limiting your diet to two meals a day, you can train your body to become less dependent on sugars and better able to store body fat for energy to last you throughout the day. Not only are the benefits of The 2 Meal Day philosophy undeniable, but the book is also full of mouthwateringly delicious recipes that will have you cooking up a storm in the kitchen in no time.

The concept behind The 2 Meal Day is simple. First up, choose whether you’d prefer to eat at breakfast and lunch, or lunch and dinner – with one additional snack a day. Instead of eating for the sake of it, you’ll be fuelling your body efficiently.

On top of this, you’ll also put your body to the test with Max’s series of short HIIT workouts that have been designed to complement your two meals a day to help you feel fitter, healthier and ensure you’re bursting with energy!

Try these absolutely scrumptious recipes for a taste of what Max’s innovative approach to healthy living has to offer.

→ February 2018 | womensfitness.co.uk 115

Nourish Trout with bacon and peas

One serving of trout is thought to contain seven of the B-complex vitamins needed to help properly convert the food you eat into energy.

Serves: 1 Prep: 7 minutes Cooking: 15 minutes ♦ 25ml rapeseed oil, plus extra for the fish ♦ 50g smoked streaky bacon, cut into 2cm strips ♦ 50g fresh peas ♦ 1 spring onion, finely chopped ♦ 200g wild sea trout fillet ♦ 2 baby gem lettuce, separated into leaves ♦ Salt and freshly ground black pepper

For the sauce ♦ 75ml white wine ♦ 1 garlic clove, finely sliced ♦ Sprig of thyme ♦ 75ml fish stock ♦ 75ml double cream ♦ 30g butter For the dressing ♦ A handful of parsley ♦ A handful of mint ♦ A handful of basil ♦ Pinch of salt ♦ 1tsp English mustard ♦ 1tbsp organic cider vinegar ♦ 100ml rapeseed oil

1

Start with the dressing.

Place the herbs in a mortar with the salt and mustard. Pound to a paste, then add vinegar and oil.

To make the sauce, put the wine, garlic and thyme in a saucepan over

2

a high heat and reduce for 5 minutes. Add the fish stock, reduce by half, then add the cream and bring to the boil. Finally, whisk in the butter.

Heat the oil in a separate pan and fry the bacon until golden.

Add the peas, season and then pour in the reduced fish sauce. Boil for 5 minutes, then add the spring onion.

Pour a little oil onto a griddle pan, season the trout and cook for 2 minutes, skin-side down.

Flip and cook for 2 minutes.

To serve, place a few lettuce leaves on a plate, spoon on the peas, bacon and fish sauce, place the fish on top and drizzle over the herb dressing.

3 4 5

Mozzarella chicken

This is a delicious way of cooking chicken, keeping it nice and moist in the rich tomato sauce. The creamy butter-bean mash complements the chicken perfectly, absorbing all the lovely tomato sauce.

Butter beans are a good source of protein and fibre and therefore have a considerably lower glycaemic-index score than potatoes, which means they won’t affect your blood-sugar levels in the same way.

Serves: 2 Prep: 5 minutes Cooking: 20 minutes ♦ 2 chicken breasts, skin on ♦ Extra virgin olive oil ♦ 2 garlic cloves, crushed ♦ 400g can chopped tomatoes ♦ 3tbsp tomato purée

116 womensfitness.co.uk | February 2018

♦ 1tbsp dried oregano ♦ 85g pitted green or black olives, roughly chopped ♦ 125g mozzarella ball, sliced and drained on kitchen paper ♦ Salt and freshly ground black pepper For the butter bean mash ♦ 1tbsp grass-fed butter ♦ ½ medium onion, finely chopped ♦ 1 garlic clove, crushed ♦ 400g can butter beans, drained and rinsed ♦ 2tbsp double cream or crème fraîche

1

Preheat the oven to 200°C/gas mark 6.

Season the chicken.

Heat 2 tablespoons of oil in a large frying pan over a high heat.

Sear the chicken for 3 minutes on each side or until lightly browned.

Transfer to a plate.

Reduce the heat, add a little more oil and cook the onion for 4–5 minutes, stirring until softened and lightly browned.

2

Add the garlic and cook for a few seconds.

Pour in the tomatoes, then stir in the tomato purée, oregano, olives and a splash of cold water. Bring to the boil and cook for 5 minutes, stirring regularly. Reduce the heat to a simmer. Add the chicken. Cook for 10 minutes, occasionally stirring, until the chicken is tender and cooked through. Season to taste.

Top the chicken and sauce with the mozzarella and sprinkle with ground black pepper.

Bake for 8–10 minutes.

Meanwhile, make the mash. Heat the butter in a saucepan over a medium heat. Add the onion and cook for 3 minutes. Add the garlic and cook for a further minute. Add the butter beans and cook for 5 minutes until soft. Mash using a potato masher, adding the cream as you do so. Serve alongside the chicken.

3

4 5

Twoingredient chocolate mousse Serves: 2 Prep: 15 minutes ♦ 100g dark chocolate ♦ 3 eggs, free range and preferably organic

1

Melt the dark and milk chocolate together, either in a microwave or in

Tuna guacamole

I love guacamole and I love tuna. I tried combining the two and it tastes great! It works as a perfect snack because it’s so filling. Avocado is packed full of healthy fats and tuna is full of protein, meaning there will be no blood-sugar spikes.

Serves: 2 Prep: 10 minutes

a heatproof bowl over a pan of simmering water, making sure the bowl doesn’t directly touch the heat.

Separate the eggs.

Lightly whisk the yolks using a fork and use an electric whisk to beat the egg whites until soft peaks form.

Remove the chocolate from the heat and leave to cool to

2

3

room temperature.

Once the chocolate has cooled a little, beat in the egg yolks, then fold the egg whites into the chocolate mixture (it can take a few minutes for it to look like a chocolate mousse).

Pour into small cups and chill in the fridge for 20 minutes. Serve with your choice of berries and cream.

4 5

Max Lowery, believes that intermittent fasting is the key to greater health and happiness

♦ 160g can of tuna, drained ♦ 1 avocado, peeled, stoned and roughly chopped ♦ 1tbsp full-fat Greek yoghurt ♦ 1tbsp lemon juice ♦ Salt and freshly ground black pepper

1 2

Mix all of the ingredients together in a bowl.

Eat by itself or use as a dip with your choice of vegetables.

Peppers and cucumbers work particularly well.

Smoky chicken skewers

These can be eaten on their own or added to a salad.

Make a batch on the weekend and enjoy them all week!

Chickpeas contain high amounts of manganese, which is essential for bone health.

Serves: 4 Prep: 5 minutes Cooking: 20 minutes ♦ 3tbsp hot sauce ♦ 1tbsp sesame oil ♦ 1tbsp paprika ♦ 1tbsp ground cumin ♦ 500g skinless chicken breast, chopped into 3cm cubes ♦ 2 tbsps sesame seeds, to garnish ♦ Lemon wedges, to serve

1 2

Preheat the oven to 200°C/gas mark 6.

Mix together the hot sauce, oil and spices to make a marinade, then cover the chicken with it. Thread the chicken on to skewers.

Roast for 16–20 minutes. Sprinkle with the sesame seeds and serve with the lemon wedges.

3

→ February 2018 | womensfitness.co.uk 117

Nourish Instead of eating for the sake of it, you’ll be fuelling your body efficiently

Courgettes contain antioxidant vitamin C and have high levels of potassium, which can help regulate blood pressure, as well as replenishing potassium lost through exercise.

This simple salad can be whipped up in no time.

Serves: 2 Prep: 5 minutes Cooking: 10 minutes ♦ 4 courgettes, cut into long slices ♦ 3tbsp extra virgin olive oil ♦ A handful of flat-leaf parsley, roughly

chopped, plus extra to garnish (optional) ♦ 2 anchovies, drained (rinsed, if salted) and finely chopped ♦ 2tbsp capers ♦ Juice of ½ lemon ♦ 100g feta cheese, crumbled ♦ Salt and freshly ground black pepper

1 2

Coat the sliced courgettes in a little olive oil, salt and pepper.

Cook on a griddle pan for 5 minutes, turning them halfway through cooking.

Mix the parsley, remaining oil, anchovies, capers and lemon juice together in a small bowl and set aside.

Mix all ingredients in a bowl and serve with the extra parsley to garnish, if you wish.

3 4

Fish pie with butternut squash topping Serves: 4 Prep: 7 minutes Cooking: 35 minutes ♦ 500g sweet potatoes, peeled and cut into 3cm cubes ♦ 500g butternut squash, peeled and cut into 3cm cubes ♦ 1tbsp grass-fed butter ♦ 4 spring onions ♦ 1 medium carrot, diced ♦ 250ml double cream ♦ 1tsp Dijon or English mustard ♦ Juice of ½ lemon ♦ 25g pack or small bunch of chives,

finely chopped ♦ 2 handfuls of freshly grated Cheddar cheese ♦ 400g fish pie mix, such as cod, smoked haddock, salmon and prawns ♦ 3 hard-boiled eggs, chopped ♦ A handful of frozen petits pois, plus extra to serve

1 2

Preheat the oven to 180°C/gas mark 4.

Boil the sweet potatoes and butternut squash for 10 minutes, or until soft. Mash together with half of the butter and set aside.

WA N T M O R E I D E A S ?

The 2 Meal Day by Max Lowery (£14.99, Kyle Books; ISBN 9780857834294) is available online and from all good bookshops.

Women’s Fitness readers can buy a copy for the special price of £11 (including free P&P, UK mainland only) by calling 01903 828503 and quoting ref. KB 2MD/WFM. Or email: mailorders@lbsltd.co.uk.

118 womensfitness.co.uk | February 2018

3

Heat the butter in a frying pan over a medium–high heat. Cook the spring onions and carrots for about 5 minutes until soft, then add the cream, mustard, lemon juice and chives, and gradually add half the cheese until it melts.

Place the fish in a baking tray, and sprinkle the hard-boiled eggs all over. Pour the cheese sauce on top and add the peas. Layer the potato and butternut squash mash all over the fish and scatter the remaining cheese over the top.

Cook for 25 minutes.

Serve with extra peas.

4

5

WORDS: SABRINA BARR. PICTURES: KATE WHITAKER, MICHELLE BEATTY

Griddled courgette salad with anchovies and capers

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120

womensfitness.co.uk | February 2018

Last word INSTA-CRUSH

Wi Wise words

‘Triathlon is definitely not an easy sport, but it ignites a hunger in me to be the best I can be! I started as a complete beginner over the short distance races (750m swim, 20K bike, 5K run) and I am currently training to race my first Ironman triathlon. When I started I could barely swim two lengths of a pool, and if you had told me then that I would achieve what I have today, I wouldn’t have believed you!

All you need is passion and a healthy dose of hard work.’

Laura Fidler, ETE TriCamps Sponsored Elite Athlete

stay inspired

Marawa Ibrahim (@marawa) is at the helm of the latest fitness sensation – Hula Hooping! The 11-time Guinness World Record holder and global Hula Hooping circus performer has created Hoop Tone, an amazing cardio workout that shows just how fun and effective Hula Hooping can be as a form of exercise. Want a sneak peak? Check out Marawa’s Instagram, which is packed with pictures of the fitness hero showcasing her phenomenal skills.

WE LOVE!

Love life, keep fit and feel fab with this month’s motivational tips and must-haves Prepare to be inspired. Gemma Hines has worked in the police force for 10 years; becoming a Special Constable aged 18. She outlines some of her difficult encounters in her gripping book Only Human. Gemma is now dedicating her time to becoming fully trained in the martial arts and currently holds the 65kg British Title Belt in full contact kickboxing for the CMAA. This woman is a powerhouse! ❒ £8.99, Amazon

12 2 womensfitness.co.uk | February 2018

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WORDS: SABRINA BARR PICTURES: SHUTTERSTOCK, ETE TRICAMPS

Brave and bold

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