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Women's Fitness UK Issue 170 October 2017

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HEALTHY BODY
HEALTHY MIND
WOMENSFITNESS.CO.UK
ISSUE 170 OCTOBER 2017 £3.80
editor’s note
A
ARE
YOU THE
UK’S FITTEST?
Sign up to FitBrit
2018 to find out.
Turn to page 86
right now!
good night’s kip had
evaded me for years!
When I was younger I’d
party the night away and a lack of
shut-eye didn’t phase me, but as
I’ve got older that all-important
sleep has become my biggest
priority. Those vital eight hours a
night are the secret to better
long-term physical and mental
health, so we’ve dedicated 14 pages
of this issue to some time beneath
the covers to make sure you feel
rejuvenated and ready to take on
the world (from page 57).
Now you’re rested and raring to
go, check out the lovely Lucy
Meck’s fitness secrets and her
go-to HIIT workout (page 30);
the small but mighty piece of kit for
a full-body, budget-busting session
(page 47); and if you’re pressed for
time, turn to page 42 for the moves
you can do sitting at your desk!
As ever, we’ve healthy recipes
galore, from Madeleine Shaw
(page 95), to James Duigan
(page 106), it’s time to whip up
a delicious good-for-you feast.
30
Joanna
}
} 47
THISMONTH
I’MLOVING...
Aseriouschillax!Lifecanbea
bittoohecticattimes,andabit
of‘me’timeisalwaysbottom
ofmyto-dolist.Thanksto
Elemis’LifeElixirMassage
Ifeelbacktomyoldself.Tryit!
October 2017 | womensfitness.co.uk 5
contents
Fitness
29 Classon
trial:Strength
atMinistry
DoesFitness
Gymculturegets
agrittyoverhaul
inthisnon-stop
sessionatMinistry
DoesFitness
30 WF
meetsLucy
Mecklenburgh
Wechattothestar
whoswappedreality
TVforfitnessfame
33 Getlean
withLucy
Allyouneedisapair
ofdumbbellstogive
Lucy’sfull-body
HIITworkoutago
39 Back
tofitness
Forgetthenewyear,
Septemberisthe
perfecttimetoswitch
upyourroutine
42 Takeaseat
Gettingactivehas
neverbeensoeasy
46 Reviews
Allthelatestreleases
triedandtestedfor
youbyteamWF
47 Resist
forresults
Lookingfora
simple,effective
waytoshapeup?
Checkoutthe
mini-band
51 #FIT
Thekit,gearand
accessorieswe
can’tgetenough
ofthismonth
42
58
Focus
58 Slumber
65 Your2-week
Agoodnight’ssleep
couldbetheanswer
toabetterlife
Sickofcounting
sheep?Kickstartyour
dietwithsleep-friendly
foodstoseeresults
intwoweeks
benefits
62 Reset
yoursleep
Havingtrouble
dozingoff?Find
outhowyoucan
guaranteegreatzzzs
GoodSleepDiet
69 Sweattosleep
Wantbetterzzzs?
Yourfitnessgame
needstobeonpoint
MEET
THE EXPERTS
Every issue is packed
with advice from our
expert panel. Introducing
this month’s health
and fitness gurus…
6 womensfitness.co.uk | October 2017
KRISTIN MCGEE
is a celebrity yoga and
Pilates teacher and
author of Chair Yoga.
CHECK OUT THE
WORKOUT BASED ON HER
NEW BOOK ON P42
DALTON WONG
is a performance
coach and founder of
Twenty Two Training.
TRY HIS SIMPLE YET
EFFECTIVE MINI-BAND
WORKOUT ON P47
JAMES DUIGAN
is a global health expert
and the founder of
Bodyism, AKA
Mr Clean & Lean.
GIVE HIS LATEST HEALTHY
RECIPES A GO ON P106
SUZY GLASKIE
is a holistic coach
and founder of
Peppermint Wellness.
SHE OFFERS HER
ADVICE ON SLEEPING
SOUNDLY ON P58
AMANDA KHOUV
is a qualified personal trainer,
WF’s deputy editor, wearer of
warm hats and serious coffee lover.
SORT OUT YOUR SLEEP
WOES WITH HER
WORKOUT ON P69
73
82
Style
73 Gowiththeglow
Inspiredbythisseason’sheat,
we’relovingtheseburnt
shadestotopoffthe
idealsummerglow
Health
82 Nature’sfertilityfixes
Getyourbodybackinbalanceto
boosttheoddsofmakingababy
100
Glow
88 Beautytrend:charcoal
Expertssaythisunconventional
ingredientholdsthekeytoclearskin,
whiteteethandlusciouslocks
91Treatments
Wecherry-pickthreeofthe
besthair,faceandbodytreats
designedtomakelifethat
littlebitsweeter
92 Beautyheroes
Updateyourlook-hotroutine
withthesefabnewfinds
PICTURES: SHUTTERSTOCK, DANNY BIRD
Nourish
95 Beautifuleating,
beautifulyou
88
MadeleineShawreveals
howseasonaleatingcan
drasticallyimproveyour
wellbeinginhernewbook
AYearofBeautifulEating
100 TimeforThai
CookyourownThaidishesathome
withalltheflavoursandtextures
you’d expecttofindinThailand
103 Healthybites
Wanttofillyourtrolleywithout
fillingout?Itispossible
104 Foodfocus:cumin
Thepowerofthetinycumin
seedknowsnobounds!
106 Eatgood,feelgood
There’sasure-firewaytofeel
goodandthat’stoeatwell.And
it’seasierthanyouthink
This month’s cover
EMMA CANNON
is a fertillity and women’s
health expert.
SHE OFFERS HER
ADVICE ON
GETTING READY TO
CONCEIVE ON P82
LOUISE PYNE
is WF’s features editor and
a registered nutritionist.
SHE REVEALS HOW
SWITCHING UP YOUR DIET
COULD HELP YOU SLEEP
BETTER ON P65
NICOLA SHUBROOK
is a nutritionist at
Urban Wellness
(urbanwellness.co.uk).
CHECK OUT HER
HEALTH LOWDOWN ON
CUMIN SEEDS ON P104
Photography: Danny Bird
Make Up: Nancy Sumner,
eighteenmanagement.com
Hair: Lewis Pallett, eighteenmanagement.com
Model: Lucy Mecklenburgh, s-creative.com
Clothing: Ellesse Cefalu Bra Top, £20
and Ellesse Mollusco Shorts, £28,
both ellesse.co.uk
→
October 2017 | womensfitness.co.uk 7
your say
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
Women’s Fitness editorial,
Unit 011, Netil House,
1 Westgate Street,
London, E8 3RL
Email us team@womensfitness.co.uk
CONTACT
US...
ART & PRODUCTION
Art Director NICOLA KERR
nicola.kerr@littlehackney.com
Production MAAYA MISTRY
maaya_mistry@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 7907 6720
Agency Account Director CARLY ACTIVILLE
carly_activille@dennis.co.uk
T/ 0207 907 6688
Account Director REBECCA NEW
rebecca_new@dennis.co.uk
T/ 020 7907 6581
Classified Manager GEORGINA REID
georgina_reid@dennis.co.uk
T/ 020 7907 6537
Classified Sales Executive EUNICE OLAYE
eunice_olaye@dennis.co.uk
T/ 020 7907 6383
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
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Customer service 0330 333 9492
Email customercare@subscribe.womensfitness.co.uk
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You can manage your existing subscription through
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about your subscription.
Peaceofmind
STAR
T
COMMEN
Sleep tight
I was really grateful for your
superb article Trans�orm your li�e in
4 minutes [August]. I never thought I could meditate and
had no interest in it at all in the past but after reading
how beneficial it could be to me, I was motivated to give
it a go. And it is a lot easier to do than I’d imagined. In
the past my mind was like
a motor in a car – always
running. But everyone runs
out of fuel at some time.
Quieting my mind is now
on my daily to-do list.
And the wonderful thing
about meditation is all
you need is yourself!
Thank you so much.
Zoe Yetton, Cambridge
I’ve been a bad sleeper
for years. Since I read Is
�ood sabotaging your
sleep? [August],
I realised that choosing
food and drinks likely to
help you sleep, and removing the food and
drinks that cold be preventing me from falling
asleep is vital. I have now increased my intake
of foods [high] in tryptophan, knowing that
consuming it later in the day releases melatonin
and serotonin for good sleep, thereby speeding
up the onset of sleep and decreasing the
number of times I wake up at night. It’s early
days but I already feel like my sleep pattern is
improving. I’m so grateful.
Hazel Lewis, Merseyside
Feeling good
I’ve been down about
my life lately, so your
brilliant feature Feel
good to fight �at [August]
was just what I needed
to shake me out of it.
Serotonin is of course
GET IN TOUCH
that ‘feel good’ chemical
in the brain that’s
connected with mood,
appetite, sleep, learning
and memory. I’ve taken
on board your ideas such
as increasing good fats,
WomensFitnessuk
laughingmore,boosting
myvitaminBsand
havingbaths.Ifeelbetter
alreadyasIworkmy
waythroughyourtips.
Amelie Barnes,
Sir Ddinbych, Wales
womensfitnessmagazine
What we did
this month
WRITE IN TO WIN...
Thrill seeker
A Lipault Lady Plume Small
Bucket Bag worth £59!
Look stylish this autumn
with this vibrant Duck Blue
bag, which is sure to make
you stand out in any crowd.
lipault.co.uk
Sabrina went on an adventure
holiday in Tenerife, trekking
and mountain biking across
the mountainous terrain.
PUBLISHED BY
DENNIS, 31-32 ALFRED PLACE, LONDON, WC1E 7DP
The health and fitness information presented in this magazine is
intended as an educational resource and is not intended as a
substitute for medical advice. Consult your doctor or healthcare
professional before performing any of the exercises described in
this magazine or any other exercise programme, particularly if you
are pregnant, elderly or have chronic or recurring medical conditions.
Do not attempt any of the exercises while under the influence of
alcohol or drugs. Discontinue any exercise that causes you pain or
severe discomfort and consult a medical expert. Neither the author
of the information nor the producer nor distributors of such
information make any warranty of any kind in regard to the content of
the information presented in this magazine.Women’s Fitness ©
Copyright Dennis Publishing Ltd. Women’s Fitness is a trademark of
Felix Dennis. All rights reserved. Women’s Fitness is a trademark
and may not be used or reproduced in the UK or Republic of Ireland
without the permission of Dennis Publishing Ltd. Women’s Fitness is
published in the UK and Republic of Ireland by Dennis Publishing Ltd
and is sold subject to the following terms: namely that it shall not
without the written consent of the Publishers first given be lent,
resold, hired out or otherwise disposed of by way of Trade at more
than the recommended selling price shown on the cover and that it
shall not be lent, resold or hired out in a mutilated condition or in any
unauthorised cover by way of Trade or affixed to or as part of any
publication or advertising, literary or pictorial matter whatsoever.
8 womensfitness.co.uk | October 2017
womensfitnessuk
Going for gold!
Joanna completed Chapman’s
Challenge, which took place
at the Pangkor Laut Resort
in Malaysia. She absolutely
smashed the aquathlon!
Read all about it soon...
PURE
CYCLING
ENGINEERED PERFECTION
ULTIMATE WMN
CF SLX
FOR THOSE WHO SEEK OUT EVERY ADVANTAGE, THIS IS THE LIGHTEST ROAD
DISC FRAME WE HAVE EVER CREATED. COMBINED WITH ITS SUPREME FIT,
OPTIMISED RIDING DYNAMICS AND THE BROADEST SIZE RANGE AVAILABLE ON
THE SCENE, FEMALE RIDERS NOW HAVE THE LEVEL OF CHOICE THEY DESERVE.
WELCOME TO THE NEW BENCHMARK IN WOMEN’S CYCLING.
CANYON.COM/ULTIMATE
YOUR EDIT
PICTURE: SHUTTERSTOCK
♦ NEWS ON A NEED-TO-KNOW BASIS ♦
Cycle season
Hop on the saddle while the weather’s still on your side
October 2017 | womensfitness.co.uk 11
→
Your edit
Face anything
If you haven’t tried sheet masks yet, make Image
Skincare Biomolecular Hydrating Recovery Masks
your first. Dehydration, be gone!
❒ £9, imageskincare.co.uk
The smell of summer
WORDS: AMANDA KHOUV
The next best thing to a G&T? This cute Gin Fizz
Pavilion Candle and Diffuser from Mini Moderns.
If sunshine were a smell, these would ooze it!
❒ From £24, minimoderns.com
Stay fresh
Make your ‘do last a day longer with Catwalk by Tigi
Transforming Dry Shampoo. It’ll keep volume on point,
roots free from grease and your style intact.
❒ £14.95, salons nationwide
Tree of life
Herschel’s new Pelican Palm print is helping us
hold on to what’s left of summer. The Hip Pack
has festival fever written all over it.
❒ £25, herschelsupplyco.co.uk
hot
list
Seeit,buyit,loveit!
Youressentialguideto
themonthahead
Liquid gold
Looking for a caffeine-free lift? T2 Little Pot of Gold is
a powdered tea featuring rooibos, ginger and the
ever-trendy (and good-for-you!) turmeric.
❒ £14, t2tea.com
Guilt-free glug
Get your protein and fibre fix in one hit thanks to Prana
Protein’s shakes. The chocolate, coconut and vanilla
flavours don’t use artificial sweeteners, either.
❒ £1.49, pranaprotein.com
Skin SOS
Whether your skin is seeking radiance or your eyes
need a pick-me-up, Arcaya Actives’ super
concentrated at-home ampoules will sort you right out.
❒ £75 (pack of 10), arcaya-actives.co.uk
Keep it sleek
T3’s Single Pass Luxe Straightener can create perfect
waves as well as a poker-straight style. The clever
technology also ensures your hair doesn’t overheat.
❒ £145, t3haircare.co.uk
October 2017 | womensfitness.co.uk 13
ENERGY IN
AN INSTANT
NEW
Kick-Start your performance with this
great-tasting caffeine gum. Effective in
under 15 minutes, each piece delivers 100mg
of fast-release caffeine to boost energy and
concentration. Packed in handy pocket size
blisters, Kick-Start Gum is a gym bag essential.
Proud Official Suppliers to:
£10 OFF
TRIAL OFFER*
TR I A L OFFER*
www.HEALTHSPANELITE.co.uk
*£10 off voucher valid against Kick-Start Gum only. Quote code EWFEAG when ordering at checkout.
Please allow up to five working days for delivery. Free delivery on all Healthspan Elite® orders delivered
to UK addresses. Single use only. Voucher valid until 31.10.17 at www.healthspanelite.co.uk
and only when purchasing Healthspan Elite® products.
Only £24.95 £14.95
120 pieces (12 x 10 packs)
ENTER OFFER CODE
EWFEAG
FREE UK DELIVERY
Your edit
Pick up the
speed
DID YOU KNOW?
Marathon running is a
global phenomenon!
Totallymoney.com recently put together a
study of the 22 most popular marathons in
the world. In 2016 a grand total of 23,913
people ran the London Marathon, whereas
51,388 ran the New York City Marathon and
the year before, 43,000 people ran the Athens
Classic Marathon, which is technically the
original marathon race.
Puma promises you
the ultimate
lightweight
running
experience
with the
launch of the
fastest performance
trainer on the market.
The Speed Ignite Netfit
Women’s trainer has
been made with propulsion
technology, which will push
you forward and help you
to run faster. Plus, its stylish
design will make you stand
out from the crowd!
❒ £120, prodirectrunning.com
running
news
Shatter your PB with performance
boosting tips and high-tech kit
Find out the facts
Running may seem as simple as putting one foot
in front of the other, but there is a science behind
boosting your performance and improving your
technique. Running Science, edited by John
Brewer, delves into the ins and outs of every
aspect of running from a scientific point of view.
❒ £20, all good bookshops and online
Leg it
Diary date
WORDS: SABRINA BARR
Unleash your inner warrior
at the Windsor Beast
and Sprint Weekend
with Spartan Race UK!
With the option to join in
the Reebok Spartan Sprint
or the Reebok Spartan
Beast, you’ll really test
your limits as you’re
faced with a series
of gruelling obstacles.
❒ 30 September – 1 October
Prices start from £67 for the
Reebok Spartan Race Sprint
and from £100 for the
Reebok Spartan Beast,
spartanrace.uk/en
The ASICS Finish
Advantage Tight is
an incredibly sleek
piece of running
gear to add to your
workout wardrobe.
The leggings have
been designed
with both comfort
and practicality
in mind, with
muscle support
compression
panels and a
second-skin fit
to help you enjoy
every run.
❒ £96, asics.co.uk
October 2017 | womensfitness.co.uk 15
Melody 16”
Perfectly proportioned to
provide small riders the
best fit for comfort and
control, a Ridgeback kids
bike is easily adjustable
to keep up with the pace
of a growing child.
£189.99
Join Ridgeback Kids Club when you buy a new Ridgeback kids bike and
receive exclusive offers along with tips and tricks to make cycling
safe and enjoyable! Find out more at: www.ridgebackkids.co.uk
RidgebackBikes
www.ridgebackkids.co.uk
Your edit
Tips for The it kit
the road
Nail your cycle
to work with
these top tips
from John
Moss, managing
director of
Merlin Cycles
For new cycling apparel
brand Kalf, it’s all about
attention to detail. From
fit to fabric, you can
expect its jerseys, shorts
and accessories to have
your back through a race,
leisurely cycle or commute.
❒ From £9.99, kalf.co.uk
1
Stay safe
by riding
confidently.
Make your presence
known on the road
and claim your
rightful room.
Quick fix
Had a mishap out on a
ride? This Personalised
Mini Bike Repair Kit
not only sorts out any
unexpected punctures,
but also contains plasters
and swabs for any nasty
scrapes and grazes.
❒ £14.99,
gettingpersonal.co.uk
2
Take it easy
during the last
five minutes of your
journey to allow
your body to start
cooling down before
you arrive.
3
Remember to
pack cycling
spares and tools in
your work bag.
cyclescene
Get extra pedal power with our top cycling tips
WORDS: AMANDA KHOUV SOURCE: MERLIN CYCLES
WE
LOVE!
Wheels �or
women
Giant Bikes has launched
a new women-specific
brand called Liv, and
we love its Avail range
– �oad bikes built with
the �emale body in mind.
Whether you go �or the
Avail 1, Avail SL 2 or
Avail SL 1 Disc, you can
expect a lightweight
�rame, a smooth ride and
com�o�t in the saddle.
❒ From £525, liv-cycling.com
October 2017 | womensfitness.co.uk 17
Your edit
Did you know?
Spread the
goodness
You could boost your productivity in just one
hour. AXA PPP Healthcare’s Clinical Director for
Psychological Health, Dr Mark Winwood, has come
up with a daily formula to improve energy levels
and wellbeing: Try 30 minutes of walking or light
exercise, followed by 20 minutes of winding down
before bed and 10 minutes of ‘me time’. Better mood,
motivation and performance at work, sorted!
Satisfy your sweet cravings
with Wyldsson’s Hazelnut
& Cocoa Nut Butter. This
delicious spread contains a
wholesome blend of healthy
ingredients, including organic
Peruvian cocoa and roasted
hazelnuts. It also packs a
protein punch, which is ideal
for a post-workout snack.
healthwrap
❒ £5.99, wyldsson.com
Tasty trends and top buys from the world of wellbeing
Every little
helps
Breast Cancer Care
celebrates its 25th
anniversary this year.
To commend its iconic
pink ribbon and its
powerful symbol for the
millions affected by the
disease, a commoratove
velvet pink ribbon has been
released this year. Get yours
today – 100 per cent of
profits go towards Breast
Cancer Care. For care,
support and information
call Breast Cancer Care
free on 0808 800 6000.
WE
LOVE!
Satisfying snacks
The�e’s nothing better than a yummy snack
that hits the spot when you’�e �eeling a bit
peckish in between meals. The Food Doctor
boasts a nutritious series o� snacks guaranteed
to satis�� any craving. T�� its Chipotle Trail
Mix �or a spicy �lavour kick!
❒ Large snack mixes, £2.50;
mini snack mixes, £1, both Ocado
❒ Suggested donation, £2,
breastcancercare.org.uk
Thanks to Saffron Soul by Mira Manek,
cooking just became more exciting. Mira has
taken inspiration from her Indian heritage to
marry together the worlds of Indian cuisine
and healthy eating to create modern, fresh
interpretations of classic Indian dishes.
❒ £20, all good bookshops
New mum nutrients
Bringing a baby into the world is a
beautiful thing. However, many
women find that being pregnant
can take its toll on their hair and
skin. Vitabiotics has released
its new pregnancy supplement
Pregnacare New Mum, to provide
you with all the nutrients you need
for glowing skin, shiny locks and
plenty of energy post-pregnancy.
❒ £13.95 for 56 tablets,
pregnacare.com
18 womensfitness.co.uk | October 2017
WORDS: SABRINA BARR PICTURE: SHUTTERSTOCK
Inspired by India
& EXCLUSIVE
Your edit
Ready,
steady, bake
Shegracesourscreenswithstyle,
soit’snosurprisethefashionable
FearneCottonhasbeenchosen
bySwantocollaborateona
beautifulrangeofcolourful
kitchen-andcookwarefor2017.
Withapowerful1500W
motorand12variablespeed
settings,ourfavouriteisthe
FearneBySwanStandMixer.
❒ £299.99, currys.co.uk
What’s the easiest way to unwind
after a gruelling workout? The Alto
Aroma Diffuser fills the home with
soothing light, aromatic scents
and calming music – all from one
place. The Alto even acts as a mini
humidifier and air purifier to truly
inspire tranquility.
❒ £79.99, madebyzen.com
lovelife
Hot tips and tricks to boost
your energy, style and cash flow
Monkey
business
If hectic city life has you
pining after green, open
spaces, look no further than
Go Ape Battersea Park.
The tree-top obstacle
adventure brings the
outdoors to you in the heart
of London – its three-tier
course brings you stretching
urban views and a welcome
sense of freedom.
❒ From £18, goape.co.uk
20 womensfitness.co.uk | October 2017
Chocolate
heaven
Chocolates made with
superfoods mean
we can eat the lot,
right? Meaning
dreams in
French, ‘Songes’
by chocolatier Pierre
Marcolini sees quinoa,
sesame, spelt, barley
and seasonal fruits take
centre stage – yum!
❒ From £19, Selfridges
Did you know?
Liverpool holds the title for
the fittest city in the UK,
with as many as
71 %
of locals claiming to exercise at
least once per week. The study,
by training and course provider
beabetteryou.com, revealed that
Manchester and London came
in second and third place.
WORDS: ERICA BUSH IMAGES: SHUTTERSTOCK
AND... BREATHE
E
T
S
A
T
%
100
R
A
G
U
S
ZERO
eshment
refr
Great tasting, long lasting
Elderflower Sambucus nigra
With our unique blend of 13 Swiss herbs
ricola.com
Your edit
Small change,
big difference
Say cheese
for Fairtrade
Looking out for communities, the
earth andyour teeth has never
been easier thanks to Dr
Bronner’s All-One Toothpaste.
The peppermint, cinnamon or
anise toothpastes are 70%
organic, vegan and non-GMO,
but more importantly, a third of
profits go to charities that fund
Fairtrade products.
Wear it proud
Wear Finisterre’s Ren Bikini in the spa, on the sand
or out in the surf. It’s reversible, so you get more looks
for your money. And, the best bit? The performance
fabric contains Econyl, a recycled yarn that makes
use of disused fishing nets. And there’s more – 10%
of the profits go to Surfers Against Sewage,
which works to protest British beaches.
❒ £6.49, drbronner.co.uk
Still using your ‘trusty’
(toxin-covered) supermarket cotton pads?
Unlike most conventional
cotton
pads,
Organyc’s
are made
with pure
100% organic
cotton, are
not chlorinebleached and
contain no
synthetics,
meaning they
are kind to
your skin.
It’s the little
changes that
make the
difference!
❒ £2.49,
organyc.co.uk
greenscene
❒ £80, finisterre.com
Be stylish and sustainable with our planet-friendly tips
Keepitclean
WORDS: AMANDA KHOUV PICTURES: SHUTTERSTOCK
Conscious kit
ScandilabelFilippaK’sSoftSport
collectionfeelssogoodthatwe
neverwanttotakethepiecesoff.
Plus,itsethicalstancemeanswe
canwearthemwithaclear
consciencealldaylong–itstrives
tomakeaslittleimpactonthe
eco-systemaspossibleand
carefullyexaminesthelifecycle
ofeachgarment.
❒ From £50, filippa-k.com
Keep your clothes and your conscience
clean with the hottest new multitasker on
the scene, Soak. The organic soap –
which contains no harsh chemicals – can
be used to wash delicates like cashmere
and even your make-up brushes.
The recycled bottles make sure
they’re fully eco to boot.
❒ From £9, soakwash.com
Good fats,
good earth
Omega-3 supplements are a real staple
for the health-conscious – but what
about the eco-conscious? Nothing
Fishy was founded as a sustainable
alternative to the fish-sourced
omega-3 industry and it grows its
own algae cultures to make it happen.
Plus, its Algae Omega-3 is
even suitable for vegans.
❒ £22 for 60 capsules, nothingfishy.co
October 2017 | womensfitness.co.uk 23
Q
Your edit
Sweet
enough
A
Q
I have such
a sweet
tooth, could
I have the ‘sweet
tooth hormone’?
A
CHEAT SHEET
Kombucha is a fermented drink,
comprised of black tea and sugar, that
has been fermented by bacteria and
yeast, commonly known as SCOBY
(symbiotic colony of bacteria and yeast).
The fermentation makes the drink slightly
fizzy and it contains B vitamins, enzymes
and probiotics, which are all important for
supporting good gut health and immunity.
Scientists
have
indeed
found a sweet
tooth hormone that
means potentially
one in five of us
could have more
of an urge to grab
something sweet.
However, check
the rest of your
diet first and make
sure you’re eating
protein with every
meal. Staying
hydrated can help
to minimise sugar
cravings, too.
fitfood
Nourishing news and nutritional know-how
We can’t get enough
of Foodspring’s
delicious range, and
its Protein Bar in
Cookie Dough had us
at ‘hello!’ Packed with
20g protein, 17g fibre
and a tiny 1.7g sugar,
this delicious bar is
just what your
PT ordered.
£1.99 each or £19.99
for a pack of 12,
foodspring.co.uk
24 womensfitness.co.uk | October 2017
Go o�ganic with your morning
ca��eine hit! Conventional co��ee is
o�ten steeped in synthetic �e�tilisers,
pesticides and insecticides. But
o�ganic co��ee uses no
synthetic �e�tilisers
or chemicals when
it’s g�own –
which boosts
both your
health, as it
is naturally
higher in
antioxidants,
and the planet.
Healthyblogswelove
WE
LOVE!
Rebelecipes.com
This blog is a plant-based, gluten and refinedsugar-free blog run by recipe creator, food
stylist and photographer Niki Webster – ‘Rebel’
because Niki is rebelling against fake food and
faddy diets in favour of real food. We’re sold!
Super Green Pea and Mint Soup
Serves 4
♦ 2 onions chopped
roughly
♦ 1tbsp olive oil
♦ 3 garlic cloves grated
♦ 1 courgette chopped
♦ 300g sugar snap
peas chopped
♦ 1tbsp vegetable stock
(I use vegan
Swiss Bouillon)
♦ 1.5 pints of water
♦ 450g frozen peas
♦ 2 handfuls spinach
♦ Handful mint
Toppings
♦ Tahini dressing
♦ Pine nuts
1
Place the onions
and olive oil into
a saucepan and fry
for five minutes, or
until soft.
2
4
3
5
6
Add the courgette
and sugar snap
peas and fry for two
minutes, then add the
garlic and cook for a
further minute.
Next add the
Bouillon to a pint of
boiling water, stir and
add to the saucepan.
Bring to the boil and
then reduce to a simmer.
Throw in the peas and
the spinach – when
the spinach has wilted
take off the heat and add
the mint, salt and pepper.
Blitz with a hand
blender or food
processor until smooth.
Delicious served
with tahini dressing,
pine nuts and sourdough
or flatbread.
WORDS: NICOLA SHUBROOK PICTURES: SHUTTERSTOCK
Pocket
�uel
Nutrition tip
o� the month
Feel Your Best
Every Day Of The Month
ach for:
A Natural Appro
All In O
n
Omega e
3&
Multivit
amin
Hormonal
Support
Energy Boost
Healthy Skin
Normal
Psychological
Function
For that time of the month, Cleanmarine For Women is your all in one Omega 3 plus Multivitamin
support. It contains all the nutrients your body needs so you have the energy and feel good factor to
go to that gym class or yoga session and not cancel that dinner date you’ve been looking forward to.
With just two capsules a day you will feel like your best-self every day of the month.
Available from Health Stores, Pharmacies & cleanmarinekrill.co.uk
Vitamin B1 contributes to normal psychological function and contributes to normal energy yielding metabolism. Vitamin B2 contributes to maintenance of normal skin
and contributes to a reduction in tiredness and fatigue. Vitamin B6 contributes to normal psychological function, contributes to normal energy yielding metabolism,
contributes to a reduction in tiredness and fatigue and contributes to the regulation of normal hormonal activity. Vitamin D contributes to normal absorption and
utilisation of calcium and phosphorus, contributes to maintenance of normal bones and normal muscle function.
Your edit
Didyouknow?
This nautical inspi�ed
Brighton Top
��om
Suga�hill
Boutique
brings the
seaside
to you
– no matter
whe�e you a�e
in the wo�ld.
❒ £34,
sugarhillboutique.com
Feeling fruity
Pine-ally! Camp out in style with this
Pineapple Print Sleeping Bag from
Mountain Warehouse.
❒ £39.99, mountainwarehouse.com
traveldiary
Your passport to dream destinations,
suitcase essentials and active escapes
Accessory
awesomeness
Bell & Fox has teamed up with illustrator
Charlie Scheulderman and The Collective
Boutique to bring us a range of bespoke hand
painted handbag designs. Our favourite?
The Lobster Poppy Leather Round Cross
Body & Wristlet Clutch makes for effortless
holiday handbag swag.
❒ £134, bellandfox.com
How to stay
healthy
on holiday
Let’s �ace it, staying healthy
on holiday is ha�d. Not only
a�e you miles away ��om
your �egular �outine, but the
cocktails, good �ood, and
sun loungers p�ovide easy
distractions ��om our fitness
goals. We spoke to holistic
self-ca�e and wellbeing
coach Tara Jackson to get
the lowdown on staying
healthy on holiday...
Plan your exercise
Plan the exe�cise gear you
will be taking with you so
you don’t �o�get anything
– trainers, tops, sho�ts,
swimming suit. Even things
such as a travel yoga mat
�or your own exe�cise or
pe�haps some exe�cise DVDs
or downloads to do on your
laptop in your �oom.
Include family
and friends
For example, you could look
�or g�eat �outes �or �amily
walks to get some
sightseeing in while
you’�e exe�cising.
Download some apps
I� you a�e a �an o� apps, find
some that wo�k �or you.
Whether it is a �ood tracker,
a quick wo�kout, a yoga app
or guided meditations, they
can be help�ul �or keeping
you on track and motivated.
80 days around... Wales
If it’s a travel sabbatical you’re after, how about optimising one of the
UK’s most beautiful walking trails for 80 days? Think dolphin spotting,
castles and surf beaches to explore as you trek the 870 miles of
unbroken Welsh coast with Celtic Trails. Each day is expertly planned
with pre-arranged accommodation, luggage portage and scheduled
rest days (read: Champagne picnics!).
❒ From £5,800, celtictrailswalkingholidays.co.uk
26 womensfitness.co.uk | October 2017
WORDS: ERICA BUSH PICTURES: SHUTTERSTOCK
Stripe love
FourinfiveBritsprefer
holidayingintheUKthan
abroad.AccordingtoGO
Outdoors,thosesurveyedsaid
itwasincreasedfamilytime,
minimaltravelandbetter
sleepthatsealedthedeal.
FITNESS
PICTURE: SHUTTERSTOCK
♦ SWEAT YOUR WAY TO SUCCESS ♦
A newdirection
Trying something new could rev up your results
→
October 2017 | womensfitness.co.uk 27
Fitness
Not only will you
leave this class
with a full-body
workout firmly
under your belt,
you’ll have really
pushed yourself
Strength at Ministry
Does Fitness
Gym culture gets a gritty overhaul in this
non-stop session at Ministry Does Fitness
WHAT IS IT?
The day Ministry of Sound decided to venture
into the wellness world was a good day for
everyone. Setting up camp in the arches
of a disused railway in Elephant & Castle,
the gym brought with it one of London’s
loudest sound systems (naturally), its own
fully-licensed bar (we expected no less), and
a refreshing no BS approach to getting fit –
Ministry Does Fitness: The Arches, is a gym
we can get on board with. We found ourselves
in Tuesday’s Strength class – a 45-minute
circuit-based HIIT session that will leave
you with sweat dripping into your eyes
and feeling a little bit sick. The circuit
involves seven stations – sprints, bicep
curl and press, TRX squats and press-ups,
heavy prowler push and ab roller, tricep
dips and box jumps, slam tuck jumps and
throws, and heavy kettlebell swings. Killer.
WORDS: ERICA BUSH
WHAT ARE THE BENEFITS?
Strength is all about smashing personal
goals, whether that’s reaching for the
heavier weight you’ve always been scared
of or pushing for that last rep even though
you’ve only got two seconds left on the
clock. Not only will you leave this class with
CLASS
ON
TRIAL
a full-body workout firmly under your belt,
you’ll feel thoroughly satisfied that you’ve
really pushed yourself. This isn’t any old
HIIT circuit either. Ministry of Fitness’
eclectic soundtrack of house, electronic and
club anthems, combined with UV lights and
constant encouragement from pocket rocket
trainer Laura (@bicepsandbronzer) mean
this class oozes motivation.
HOW HARD IS IT?
It’s hard. But HIIT sessions are meant to
be. If you don’t finish the class wondering
whether you can stand or not, you probably
haven’t done it right. Luckily, everyone’s in
the same boat – there’s a real camaraderie
to the class – and you’re spurred on by
the killer tunes played at club volume
throughout. Beats were, in fact, so infectious
I accidentally let out a little dance during one
(short) water break, so it’s not all hard work.
Top tip: try not to start on the treadmill
station – it will destroy you.
WHERE IS IT?
Ministry Does Fitness: The Arches, London.
Classes start from £10. To book, visit
ministrydoesfitness.com/packages
DO IT
YOURSELF
Create seven stations:
sprints, bicep curls and
shoulder presses, TRX
squats and press-ups,
heavy prowler push and
ab rollouts, tricep dips
and box jumps, slam tuck
jumps and throws with a
medicine ball, and heavy
kettlebell swings. After
a thorough warm-up,
perform 30 seconds of
the moves in each
station with 10 seconds’
rest in between. Do a
total of six sets at each
station (alternating
between moves if there
are two), then rest for a
minute and move on to
the next station. Make
sure you keep a fast
pace, weights heavy
and the intensity high.
Once you’re done, cool
down with a stretch.
ERICA’S VERDICT
This was one of my favourite
classes in a long time. It takes
fitness right back to basics,
and focuses on pushing
yourself, enjoying the workout, and
having a cocktail after (of course!)!
October 2017 | womensfitness.co.uk 29
Fitness
My long-term goal
is always health.
You’ve only got one
body, you need to
look a�ter it
♦ LUCY WEARS
ELLESSE
BRA, £20 AND
ELLESSE TRACK
BOTTOMS, £40,
ELLESSE.CO.UK
30 womensfitness.co.uk | October 2017
s
t
e
e
m
WF
WechattothestarwhoswappedrealityTVforfitnessfame
I
t’s been four
years since she left
The Only Way Is
Essex, but Lucy
Mecklenburgh has
had anything but
free time. Now
25, along with running her
dress shop Lucy’s Boutique,
the entrepreneur has been
busy building a fitness
empire. Her online fitness
platform, Results With
Lucy (resultswithlucy.com),
continues to provide us
with awesome training
plans, while her soon-to-be
four-year collaboration with
Ellesse now culminates in her
very own line. What made the
starlet swap Essex drama
for the fit life? WF finds out.
Unlike other celebs
well-known for undergoing
a body makeover, Lucy’s
transformation was subtle.
The now fitness guru has
always been into sport. ‘I
absolutely loved sports at
school,’ she says during
our interview at the WF
photoshoot, ‘I did a lot of
dancing and I was in the
netball team.’ But eventually,
it wasn’t all just netball meets,
and naturally, Lucy started
to enjoy her youth outside
of sports. ‘As we all do,
I discovered a social life,
college, my first job,’ she
explains, ‘and I just didn’t do
anything.’ While for most this
might’ve ended up in a larger
waistline or tighter jeans,
for Lucy – who agrees she
probably is, to an extent,
naturally slim – time away
from the gym manifested
itself in cellulite and feeling
‘yuck’. Lucy’s renewed
interest in exercise and diet
didn’t go unnoticed. Three
weeks into regular training
sessions with local PT Cecilia
(now Lucy’s best friend and
business partner at Results
With Lucy), something had
shifted. ‘I literally just fell
in love,’ she says. ‘My body
changed like that, my mind
changed even more. She
changed my diet around –
I was never eating breakfast
before – and I just had so
much energy, my skin was
glowing and I just woke
up happy I guess.’
What were her secrets? The
same training she swears by
today, Lucy reckons it’s HIIT
– like her full-body workout
across the next few pages –
that holds the key to a fitter,
stronger and healthier you.
She admits it’s a love/hate
relationship. ‘It’s my favourite
and least favourite because it’s
horrendous but it’s amazing,’
she says. But, for someone as
busy as Lucy, its effectiveness
is hard to dismiss. ‘I love short
bursts of effort as it gets the
pain over quickly,’ she says. ‘If
I’m busy, I can fit this circuit
into my day easily, and I can
do it at home or in my hotel if
I’m away. There really is no
excuse not to do it. What I
would say about HIIT is, if you
work hard enough you only
need to do 15 minutes. I hate
doing things like running, I
just find it really dull.’
Her faithful following (of
which there are now a cool
1.1 million on Instagram) were
quick to demand her secrets,
too, and so followed Results
With Lucy back in 2013 –
one of the first of its kind in
the online training arena.
Growing from a humble 30
videos in the beginning, the
service now offers seven
programmes, 500 videos and
500 recipes. ‘I think the thing
to do being in the public eye
was the fitness DVD, which
don’t get me wrong, is a
fantastic kickstart,’ explains
Lucy. ‘But for me, it’s about
keeping people motivated,
making it a lifestyle change,
not just a quick January fix’.
Did they expect it to be so
successful? ‘No, I don’t think
we knew what to expect at all
October 2017 | womensfitness.co.uk 31
→
Fitness
not feeling great and I’m like
well what are you eating?
I think that’s where you’ve
got to start and I think that
people forget how important
food is. Healthy food is so
accessible now and there are
so many amazing cookbooks
for healthy food that it
doesn’t have to be boring.’
What does her own diet look
like? ‘Really, really balanced.
I indulge at the weekends,
but in the week I’m pretty
good.’ Perhaps that’s what
resonates the most about
Lucy – she’s refreshingly
normal. When she says
indulge, she means a full,
cheesy, garlic bread; a big
bowl of pasta and a tiramisu
(Lucy’s love of Italian food
is no secret), not a cube of
I love short bursts of effort as it
gets the pain over quickly. If I’m
busy, I can fit this circuit into
my day easily, and I can do it
at home or in my hotel. There
really is no excuse not to do it
chocolate, like some celebs
would claim. Of course, her
week is typically healthy.
‘Most mornings it’s usually
eggs with smoked salmon on
rye, for lunch either a juice
or a salad and then in the
evening I like Thai green
curry with quinoa,’ she
says. But, like the rest of
us, her weekends are still
punctuated by drinks with
friends and meals out. ‘I’m
quite strict in the week, but
Fast talk
Favourite gym song?
Work, Rihanna.
there yet!
Most used emoji?
The monkey covering
its eyes.
Most e��ective
wo�kout move?
The burpee –
full body!
Favourite place in
the wo�ld?
I don’t think I’ve been
Handbag essential?
Powder – I hate
a shiny face.
32 womensfitness.co.uk | October 2017
then at the weekend I’ll relax
a bit. Like tonight I’m going
out with my friends so I’ll
probably have a few glasses
of wine and I’ll probably have
some chips on the side
[with dinner]. You’ve got
to keep yourself sane!’.
These days, Lucy continues
to train regularly. Her week
is made up of two one-hour
HIIT sessions (interval
training with 45 seconds
on, 20 seconds off using a
mixture of weights and
plyometrics), usually started
with or finished off with
skipping, a Pilates class and a
barre class. ‘I like the way you
feel after a workout, it just
makes you feel good and puts
you in a positive frame of
mind for the day,’ she says.
She also likes to keep things
fresh. ‘I try out different
things all the time,’ she
explains. ‘I do a lot with
the resistance band at the
moment, it’s amazing and
the cheapest piece of
equipment you can buy!’
As for barre – another
recent addition to Lucy’s
fitness routine – it’s feeling
the burn that has her hooked.
‘It’s the only thing you can
genuinely feel,’ she says.
‘I tried it for the first time
in Miami a few years ago
and I was shaking so
uncontrollably, the teacher
was like “are you alright?”
and I was like “I swear
I’m fit really!”’
With such an enviable
figure and relatable outlook,
it’s not hard to see why Lucy
Mecklenburgh is the
#WomenCrushWednesday
for so many girls – she’s
certainly ours this month!
Want to work out like the
star? Try her full-body
HIIT workout.
Make one change at a
time: ‘Don’t ove��helm
yourself, be �ealistic and
make one change at a
time. Your first change
might be eat b�eak�ast,
and then a better
b�eak�ast. The second
change might be �educe
how much alcohol you
have, and the thi�d
change might be walk to
wo�k instead o� getting
the train to wo�k. Just
little things, othe��ise
you’�e going to end up
being miserable and
going straight back to
how you we�e be�o�e.’
Plan your wo�kouts:
‘Don’t plan a month
be�o�e, plan it a week
or a �ew days be�o�e. I�
you’ve got a �eally busy
day, eve��one can fit in
a 15-minute HIIT session
in the morning. Get it
out the way, don’t think
“oh, I’ll do it tonight”
because you won’t.’
Set goals: ‘I always wo�k
by a sho�t-term and a
long-term goal. A
sho�t-term goal might
be a holiday or a
wedding – I think it’s
good to have something
the�e because then
you’ve got something
to wo�k towa�ds. My
long-term goal is
always health – I think
that people �o�get that
a lot o� the time and
it’s just always about
weight loss and how you
look but I think you’ve
only got one body, you
need to look a�ter it.’
WORDS: ERICA BUSH PICTURES: DANNY BIRD MODEL: LUCY MECKLENBURGH, S-CREATIVE.CO.UK MAKE UP: NANCY SUMNER AND HAIR: LEWIS PALLETT, BOTH EIGHTEENMANAGEMENT.COM
really,’ Lucy laughs. ‘We just
thought we’ll do it, and see
what happens. People had
been asking me for help
on social media. They had
similar goals to me – not
girls that wanted to lose five
stone but girls that just felt a
bit yuck. They were like “I’ve
got cellulite” or “I’m really
untoned”, “I feel really
unhealthy” or “I don’t know
where to start” – same as me.
So I was like, how can I bring
what I do to everyone? So I
just filmed 30 of my favourite
HIIT sessions – all different
fitness levels – and I put
them online and it sort of
went from there.’ More
recently, Results With Lucy is
addressing the mindset side
of fitness, tapping into the
disconnect between a happy
body and a happy mind.
‘Someone can lose two stone
and they can be drinking
green juice every morning
and feeling better, but they
still look in the mirror and
they see something else, they
still don’t like themselves,’
Lucy says. ‘I think it’s then
working on confidence,
self-confidence, and
mindset.’ What does it feel
like to own such a worthwhile
business empire? ‘It is the
most rewarding thing in
the world,’ she gushes.
Another firm cornerstone
of Results With Lucy is
nutrition, with Lucy
promoting a lifestyle that is
as much about eating well as
it is about exercising. ‘Most
things can be cured through
food,’ she says. ‘My friends
moan to me about bad skin or
Lucy’s words
of wisdom:
KIT YOU’LL NEED:
♦ 2 x dumbbells
Get lean
with Lucy
AllyouneedisapairofdumbbellstogiveLucy’sfull-bodyHIITworkoutago
I
f you’re a busy bee
like Lucy, then you
probably want to
get as much bang for
your buck as possible
when it comes to
workouts. Luckily
for you, Lucy has put together
her favourite super-fast
fat-burning workout for us that
targets the whole body in one
quick session. ‘These are some
of my favourite quick workout
moves that seriously work the
whole body!’ shares Lucy. ‘I
love short bursts of effort with
a rest break after, as it’s so
effective to work out that way.’
HOW TO
DO IT
After a warm-up,
perform each of the
moves for 20 seconds,
taking 15-30 seconds’
rest between each
move. Repeat the full
circuit three to four
times, depending on
your fitness level.
→
October 2017 | womensfitness.co.uk 33
Fitness
Lucy reckons it’s
HIIT – like this
full-body workout
– that holds the key
to a fitter, stronger
and healthier you
JUMPING JACKS
Area trained: full body
Technique
➤Stand with
your feet
slightly apart
and your
hands down
by your side.
➤Jump your
feet out to
the side as
you raise
your arms
up above
your head.
➤Immediately
reverse that
motion by
jumping
back to the
starting
position,
then repeat.
SAFETY TIP
Keep a tall
posture
throughout
JUMPING LUNGE
Areas trained: GLUTES,
QUADS, HAMSTRINGS, CORE
Technique
➤Stand with your
feet hip-width
apart, belly
button towards
your spine.
➤Take a step
forward with your
right foot and
bend both knees
to lower yourself
straight down
towards the floor
making sure your
right knee does
not go over your
toes and your left
knee stops just
above the floor.
➤Jump up by
34 womensfitness.co.uk | October 2017
pushing through
your feet. Switch
legs mid-air and
land with your
left foot forward,
in the opposite
position.
➤Repeat,
switching legs
with each rep.
SAFETY TIP
Keep your chest
up and shoulders
back throughout
SAFETY TIP
PRESS-UP WITH SHOULDER TOUCH
Do not let
your back
overarch
Areas trained: CHEST, TRICEPS, CORE
Technique
➤Start in a plank
position on the floor
with your fingers
pointing forwards.
Make sure your feet
are hip-distance
apart and your
hands are slightly
wider than your
shoulders.
➤Keeping your body
in a straight line,
bend your elbows to
lower yourself
towards the ground.
➤Push yourself up
to the starting
position. During the
upward movement
move your hand and
tap your opposite
shoulder without
tilting your hips or
losing stability.
➤Lower your hand
back down to
the floor and
repeat, alternating
which shoulder
you tap with
each rep.
REVERSE FLY
Areas trained: UPPER BACK, CORE
Technique
➤Stand with your feet
hip-width apart with
your knees slightly
bent and torso tilted
forwards around 45
degrees from your
hips. Keep your
neck and spine
in a straight line.
➤Hold a dumbbell in
each hand in front of
your legs with a slight
bend in your elbows.
➤Squeeze your
shoulder blades
together while
bringing your arms
backwards, keeping
the bend in the
elbows. Do not let
your arms go beyond
the side of your body.
➤Return to the starting
position with a
controlled movement
and repeat.
SAFETY TIP
Make sure you do
not swing your
arms or jut your
neck out
October 2017 | womensfitness.co.uk 35
Fitness
GET THE LOOK
I love short bursts
of effort with a rest
break after, as it’s
so effective to work
out that way
CLOTHING: Pages 33-37: Ellesse bra,
£20, Ellesse leggings, £30 and
Ellesse Davy trainers, £45; Page 23:
Ellesse bra, £20, Ellesse leggings,
£22 all ellesse.co.uk;
KIT: Mat, yogamatters.co.uk;
dumbbells, reebokfitness.info
HALFWAY BURPEE
Area trained: FULL BODY
knees forward
intoacrouching
position and
lift your arms
up off the
floor and
bring them
to balance
on your knees,
using your abs
to keep
yourself
balanced.
➤Place your
hands back on
the floor and
jump your feet
back into
plank position
and repeat.
SAFETY TIP
Don’t let your hips
drop lower than
the rest of your
body when in
plank position
SIT-THROUGH
Areas trained: GLUTES, SHOULDERS, CORE, SIDES
Technique
➤Start with your
knees just off
the floor directly
under your hips,
hands directly
under your
shoulders.
➤Feed one leg
through to the
opposite side of
your body, and lift
the opposite arm
off the floor
towards your face,
keeping the
36 womensfitness.co.uk | October 2017
outside of the leg
close to the floor.
➤Return to the
starting position
and repeat on the
other side.
Alternate sides
with each rep.
SAFETY TIP
Use your core to
keep your back
straight when in
the starting
position
PICTURES: DANNY BIRD MODEL: LUCY MECKLENBURGH, S-CREATIVE.CO.UK MAKE UP: NANCY SUMNER AND HAIR: LEWIS PALLETT, BOTH EIGHTEENMANAGEMENT.COM
Technique
➤Start in a
plank position,
with your
hands directly
under your
shoulders and
your body in a
straight line.
➤Jump your
MOUNTAIN CLIMBER TWISTS
Areas trained: CORE, SIDES, HIPS
Technique
➤Start in a plank
position with
your arms
straight and the
balls of your feet
on the floor. Pull
your belly button
in towards your
spine and keep
your neck and
spine in line.
➤Lift your right
knee up towards
your left arm
without putting
your right foot
on the floor.
➤Bring your right
leg back to the
starting position.
➤Repeat on the
opposite side.
The ‘twist’
should come
from your core
and hips and
not your
shoulders.
Continue to
alternate
sides for
each rep.
SAFETY TIP
Keep your hips up
and in line with
the rest of
your body
ALTERNATE KNEE LIFT AND BUTT KICK
Areas trained: CORE, HAMSTRINGS, HIPS, GLUTES
Technique
➤Stand with your
feet slightly apart.
Jump your right
leg up as high
as you can.
➤Lower your right
leg and perform
the movement on
your left side.
➤Kick your right
foot behind you to
bring your heel to
your bum. Lower
your right leg
down and
perform the
movement on
your left side.
➤Repeat this
sequence.
SAFETY TIP
Don’t let your
shoulders hunch
forwards
October 2017 | womensfitness.co.uk 37
WIN ALUXURY
SOHO SPA DAY
Hello readers!
Do you have a favourite healthy food product or
drink you’d love to tell everyone about? Now’s
your chance! Women’s Fitness and Health & Fitness
magazines have joined forces to launch the Healthy
Food & Drink Awards 2018 – voted for by you! The
awards will recognise the very best food and drink
products that help keep British women healthy.
From cereal bars and savoury snacks to smoothies
and juices, winners of the Awards will be announced
in the April 2018 issues of WF and H&F. So don’t
delay, vote for your top products today!
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Women’s Fitness and Health & Fitness
£200!
Discover a luxurious
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The prize on offer will include a one-hour hot yoga
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ranging from sports, full-body and aromatherapy
massages to Caudalie facials for radiance, detoxing
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Each winner will also be treated to full use of the
facilities for the day. Relax in the lounge, detox in
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VER
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This prize must be redeemed within three months of
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at 16 years or older. Prize winner may choose two spa
treatments only. Normal WF and H&F rules apply.
Fitness
Backto
Forget new year, September is the perfect time to switch up
your routine. And we’ve got just the thing...
R
Glute Gains
WHAT? With
#glutes clocking
over 3 million
mentions on
Instagram, training
your booty muscles
has never been
more popular. Butt
workouts are soaring
– and Fitness First is
not one to ignore it.
Its latest FGT Glute
Gains class
provides a combo of
bodyweight training
with exercises using
a resistance band
for optimum results.
The fast-paced
30-minute class
has you working at
high intensity with
equal bouts of 40
seconds’ work and
20 seconds’ rest.
WHY? Because
who doesn’t want
a better booty?
*Inserts peach
emoji*!
WHERE? Find your
nearest Fitness
First studio at
fitnessfirst.co.uk.
Classes are free
for members and
membership starts
from £18 per month.
ewind a few
(okay, many)
years, and
September used
to mean a fresh
uniform, a new
pencil case and the beginning of
a new academic year. We may no
longer be students, but you can’t
change that back-to-school
feeling at this time of year, so why
not use it as an excuse to switch
up your exercise routine – or even
try something totally new? From
ice climbing and team workouts
to obstacle-style fitness, now is
the time to step outside your
comfort zone and give your
fitness routine a serious shakeup. Here are our fave new fitness
October 2017 | womensfitness.co.uk 39
→
Fitness
Fancy the views
minus the st�uggle?
T�� spending the night on a
po�taledge instead. Youngs
Adventu�e Solutions in Dorse
Dorset
o��er evening and �ull-night
experiences suspended on a
po�taledge (a tent �or climbers
climber
on the edge o� a cli��)
ove�looking the coastlines.
Downside: it will make your
bed look positively boring.
Bhangrablaze
WHAT? Zumba not quite doing
it for you anymore? Step
outside of the box completely
with this Bhangra-inspired
fitness class that offers a
taste of Indian dance culture.
Set to traditional Bhangra
music, the class combines
traditional Bhangra routines
with fast-paced compound
exercises like squats for an
hour of calorie burning.
£250pp for one night for two peopl
people,
youngsadventuresolutions.co.uk
Climbing
WHAT? Back in August
2016, in a bid to appeal
to younger audiences,
climbing was officially
approved for the
2020 Tokyo Olympics.
While there are
many disciplines
within professional
climbing (sport, speed,
bouldering), amateur
climbing isn’t as
daunting as you might
think. Rock climbing at
the West 1 Climbing
Wall at the Seymour
Centre in Marylebone
offers a challenging,
alternative workout
with expert tuition
and equipment.
WHY? Mind, body and
social benefits are on
offer when you take to
the wall. Alongside
improved climbing
skills, you’ll exercise
mental control and
agility with the
problem solving this
sport demands. Both
fast and slow twitch
muscles are required,
meaning climbing
engages and works
all muscle groups
simultaneously, while
improving balance and
coordination. What’s
more, the nature of the
sport (climbing with
friends and a spotter
at the bottom as you
ascend) means it’s a
place for trust building,
camaraderie, and
self-confidence.
WHERE? Seymour
Leisure Centre
Marylebone, £40 for
a private session,
everyoneactive.com
40 womensfitness.co.uk | October 2017
The KFit
Trainer
WHAT? Any product
endorsed by celebrity
fitness expert Jessie
Pavelka gets our
attention. The KFit
Trainer is a 7-in-1 free
weight for total body
conditioning. It claims
to bring the gym to
you and, considering
it can be used as a
dumbbell, kettlebell,
barbell, ab roller,
foam roller and more,
we’re not arguing.
WHY? Targeted at the
time-poor, the KFit
Trainer is a welcome
addition to any
gym-lover’s arsenal.
At home, on holiday,
Adidas
Studio LDN
WHAT? Adidas’ first
ever fitness social
club finds a home in
east London offering
free weekly fitness
classes, run clubs
and workshops.
Featuring top PTs,
fitness influencers
and special adidas
ambassadors,
expect women-only
runs, unique workouts
and an on-site Refuel
Bar and Bel Air
health food cafe.
WHY? All sessions
are open to the public
and completely free!
Not only will it give
you a chance to train
with the best, you’ll
be able to socialise
with other likeminded individuals
and get your fitness
fix without reaching
for your wallet. Their
bi-weekly Runners
sessions also allow
WHY? Bhangra is a traditional
folk dance from the Punjab in
India to celebrate harvest
time. Not only is the class a
chance to try something new,
but the movements required
are sure to work your entire
body – hard. Plus, when you
hear the beat of the dhol (the
traditional drum) kick in you’ll
be hard pushed to sit still.
WHERE? Classes cost £5 per
session, bhangrablaze.com
during your lunch
break, it can be used
anywhere, anytime.
‘The KFit Trainer is
the perfect solution
to increase your
fitness, strength, and
wellbeing, regardless
of your starting point,’
says Jessie. ‘The
sheer volume of
exercises that the
KFit Trainer supports
and objectives that
can be met are
truly fantastic.’
WHERE? £69.99,
kfittrainer.com
TOP TIP: The guide
that comes with your
KFit Trainer has over
500 workout moves
to keep things fresh.
you to trial the latest
Adidas running
footwear while
tracking some of
east London’s most
iconic run routes.
WHERE? 152 Brick
Lane, London. Sign
up to sessions via
Adidas Women’s
Facebook
Messenger. The
schedule is unlocked
every week and users
can reserve spaces
for all events.
The
Versaclimber
WORDS: ERICA BUSH PICTURES: FITNESS FIRST, BXR LONDON, BEAR GRYLLS FITNESS, UN1T LONDON
Obstaclestyle fitness
WHAT? Obstacle
training and raw
fitness concepts are
gaining popularity
among women.
More than ever,
women want to work
and train hard, to
push themselves
physically and
mentally, which is
why we’re seeing
sports and classes
being stripped back
to basics. Enter Bear
Grylls Fitness, the
obstacle-style
fitness spaces set
up by the intrepid
explorer himself (and
his PT Natt Summers).
WHY? Both avid
adventurers, Bear
and Natt know what it
means to be fit – and
who wouldn’t want to
train in the same
way? From hanging to
climbing to pulling to
crawling to leaping,
Bear Grylls Fitness’
multi-level obstacle
course is a full-body
workout that pushes
the body in new ways,
giving you a session
that you’re not only
proud of, but that
reaps the results,
too. ‘Inspirational
hashtags including
#thisgirlcan,
#girlswholift and
#strongnotskinny
create a rallying cry
for girls to come
together, gain
confidence, self
belief and a new
found understanding
that once maledominated fitness
experiences can be
enjoyed by women
as much as men,’
says Natt.
WHERE? Locations
in Manchester,
Derby and Croydon.
From £6.75, head to
beargryllsfitness.
com for information.
WHAT? New studio
Sweat by BXR brings
with it Europe’s
first-ever group
Versaclimber training
class. The unique
machine mimics the
natural motion of
climbing to provide a
serious cardio punch
that is low-impact
and full-body. Choose
from conditioning
(Climb to the Beat),
endurance (The
Vertical Mile) and
performance (HIIT
Climb) classes to
experience it for
yourself – high
energy music,
mirrored walls and an
LED ceiling included.
WHY? Not only does
the Versaclimber
burn more calories
per minute than any
other cardio machine
– up to 800 in a
40-minute session –
it also targets the
all-important
posterior chain
(shoulders, back,
glutes, hamstrings
and calves). The
zero-impact nature
of the machine means
it’s completely injury
preventative, but
don’t be fooled,
you’ll end a session
sweating, aching
and possible crying.
We warned you.
WHERE?
Sweat by BXR, £30,
bxrlondon.com
AW17 kit
Serious support
For bigger breasts,
Triaction Extreme Lite sports
bra is a no brainer. The
bestseller offers
comfort and style.
r £36, uk.triumph.com
Shine bright like a...
Bellum Active’s new Diamond
Luxe collection offers gym inspo
when you need it most. We love the
Turquoise Capri Tights.
r £65, bellumactive.co.uk
Loud and proud
You won’t be missed in the gym in
these Nikki Print Leggings from
new brand, Acai. With a unique
seam-free inner leg technology
designed to avoid skin irritation,
they’re not just sitting pretty
either.
r £64, acaiactivewear
#TBT
Cut-off crops were an 80s staple,
and we’re delighted they’re
coming back around. This
long-sleeved Erba
cropped T-shirt from
Ellesse caters to AW’s
cooler climes perfectly.
r £35, ellesse.co.uk
Teamorientated
workouts
WHAT? Gym spaces
such as Un1t,
whose slogan is
‘we train as one’,
don’t rely on an
instructor to keep
the session rolling
– it’s down to the
group themselves.
Un1t offers classes
focused on cardio,
strength, and
mobility – but you
won’t make it to
the end without
teamwork. One of
its classes, for
example, uses
whoever is on the
sled as a timer –
as long as it takes
them to do their
runs is how long
the rest of the team
works, too.
WHY? Studies
consistently show
that working out
with friends is
better than going
solo: Research
carried out by Virgin
Active found that
friends who
exercise together
were shown to train
for longer, burn
more calories, and
visit their health
club more regularly.
Un1t’s concept
promotes an
atmosphere that
nurtures you to
go above and
beyond your limit
– sounds like our
kind of workout!
WHERE? Un1t
London in Fulham
and London Bridge,
from £20,
unitlondon.co.uk.
FUN FACT: Fitness
influencer Zanna
Van Dijk is a
trainer here!
Zip it
Matthew
Williamson has launched his
second activewear collection
with USA Pro – and it
doesn’t disappoint. Case
in point? This Zip-Through
Jacket. We love!
r £140, flannels.com
Pretty pastels
Missing summer?
Odlo’s Feminine Soft
Sports Bra boasts a cute
pastel colourway to
boost those dreary gym
nights in a flash.
r £30, odlo.com/uk
Cover up
Looking for a way
to avoid autumn
showers in style?
Try this Tropical
Print Zip Through
Track Top
from EA7.
r £134.99,
psyche.co.uk
October 2017 | womensfitness.co.uk 41
Fitness
Gettingactivehasneverbeensoeasy
HOW TO
DO IT
Work through the
poses below, one
after the other,
resting whenever
you need to.
W
e know
we need
to move
more. We
know we
need to
spend less time sitting down. And
we know that health risks like
heart disease, diabetes and obesity
– all of which are associated with
leading sedentary lifestyles – are
very real. But tackling these issues
while also juggling our busy lives
is easier said than done.
Kristin McGee, celebrity trainer
and yoga and Pilates teacher, is
42 womensfitness.co.uk | October 2017
used to working with people who
are strapped for time – and is one
of those people herself. But her
new book, Chair Yoga, is aimed
at office workers – rather than
A-listers – who want to get
moving, get healthy and get
stronger without changing up
their working day too much.
‘Chair yoga is the perfect solution
for all of us who find ourselves in
a chair for extended periods of
time,’ Kristin explains. There are
over 100 poses included in the
book, all of which can be done
with nothing but a chair.
By practising these poses
throughout the day, you can
expect to see improvements in
flexibility, mobility and strength
– without having to take time out
to hit the gym. ‘Chair yoga is made
up of simple exercises you can do
daily that will help strengthen and
stretch your body while focusing
your mind and helping you tap
into your breath,’ Kristin adds. If
you ever feel stressed at work (let’s
face it, who doesn’t?), taking time
out to work through some poses
could really work wonders for
your mind, as well as your body.
While sitting down for a long
time may not seem too harmful,
the dangers it poses to health
are becoming more and more
concerning. ‘Physical inactivity
is actually the fourth-leading risk
factor for death in people around
the world,’ Kristin explains.
Moving a little more could ward
off high cholesterol, high blood
pressure, postural problems and
more – so try Kristin’s workout
over the next three pages to get
started today, whether you’re
reading this on a plane, in a
waiting room or in your office.
KIT YOU’LL NEED:
♦ Chair
SAFETY TIP
SUN SALUTATION
ARMS WARM-UP
Keep a tall
posture
Areas trained: SHOULDERS,
ARMS, STOMACH, SIDES
Technique
➤Sit tall at
the edge of
your seat.
➤Inhale as you
bring your
arms up
overhead
and press
your palms
together.
➤Exhale as you
bring your
arms back to
your sides.
➤Repeat
6 times.
HIGH ALTAR TRICEP PRESS
Areas trained: TRICEP,
SHOULDERS, UPPER BACK
Technique
➤Interlace
your hands
overhead
and invert
your palms to
the ceiling.
➤Inhale as you
bend your
elbows to
the sides.
➤Exhale as
you extend
your arms
back up
overhead.
➤Repeat
6-8 times.
SAFETY TIP
Keep your
shoulders away
from your ears
throughout
GODDESS SIDE CRUNCH
Areas trained: SIDES, STOMACH
Technique
➤Sit with
your feet
wider than
the chair
and toes
and knees
turned out.
➤Engage your
core and
place your
hands
behind your
head with
your elbows
out wide.
➤Lean to your
left side as
you lift the
left knee,
bringing
them
towards each
other, then
return to the
start with
control.
➤Repeat 20
times (10 to
each side).
SAFETY TIP
Don’t let your
upper back and
shoulders
hunch
→
October 2017 | womensfitness.co.uk 43
Fitness
SAFETY TIP
If this is too
hard, keep your
knees bent
SCISSOR KICKS
Areas trained: STOMACH, CORE
Technique
➤Sit at the edge
of your seat
with your
hands firmly
gripping
the chair seat
on either side
of your hips.
➤Extend your
legs straight
str
out in front
fro
of you and
a
kick them
the
alternat
alternately
as
you ‘scissor’
‘scis
your legs.
leg
➤Scissor for
20 reps ((10
each leg).
leg
EXTENDED SIDE ANGLE
Areas trained: STOMACH, SIDES, CORE
Technique
➤Sit tall then
open your right
knee to the side
and turn your
right toes out
to the right.
➤Extend your left
leg straight and
angle your toes
inwards slightly.
➤From your
warrior 2 stance
take your right
elbow on top of
your right knee
as you extend
your left arm
overhead at
a 45-degree
angle.
➤Hold here and
breathe for
5-8 breaths.
➤Come up and
repeat on the
opposite side.
Repeat on
each side two
more times.
SAFETY TIP
Keep your neck
and spine long
LUNGE
Technique
➤Stand to the
right side of
your chair
and hold on
to the top of
the chair back.
➤Lunge your left
foot forward
and extend
your right leg
back behind
you pressing
through the
ball of your
foot. Lift your
right arm
straight up.
Hold for 5-8
breaths.
➤Repeat on the
opposite side.
44 womensfitness.co.uk | October 2017
SAFETY TIP
Keep your
right hand on your
hip if you’re a
beginner
WORDS: AMANDA KHOUV PICTURES: DANNY BIRD MODEL: CHARLOTTE HOLMES, WMODEL.CO.UK
Areas trained: GLUTES,
QUADS, HAMSTRINGS
GET THE LOOK
CLOTHING: Lululemon bra, £62;
lululemon.co.uk; SixtyNinety
leggings, £65, sixtyninety.com
KIT: Mat, yogamatters.co.uk;
chair, ikea.com
By practising these
poses throughout
the day, you can
expect to see
improvements in
flexibility, mobility
and strength
SAFETY TIP
HEEL KICKS
Areas trained: GLUTES,
STOMACH, LOWER BACK
Keep your
abdominals scooped
in and your hips
facing the floor
throughout
Technique
➤Stand facing
the back of
your chair. Place
your elbows on it
and walk your feet
back until your
body is almost
parallel to the floor.
➤Lift your right leg,
bend your knee
and pulse the
heel up to the
ceiling 20 times.
➤Repeat on
the left side.
CHATARUNGA PRESS-UP
Areas trained: TRICEPS, CORE
Technique
➤Stand facing the
back of your chair.
Place your hands
shoulder-width
apart on the top
of the chair back.
➤Keep your arms
straight and step
back keeping your
body in a straight
line from your head
to your heels.
Engage your abs
and bend your
elbows (keeping
them close to
your sides) to
do a press-up.
➤Exhale, then
push back up to
the start position.
➤Repeat 10-12 times.
SAFETY TIP
Keep your
elbows tucked in,
skimming your
rib cage as
you lower
WA N T M O R E ?
Check out Chair Yoga: Sit, Stretch and
Strengthen Your Way to a Happier, Healthier
You by Kristin McGee (£12.99, Piatkus), which
has over 100 seated yoga poses and tips to
stretch the body and calm the mind.
October 2017 | womensfitness.co.uk 45
Fitness
POOR ✰✰✰✰✰ GOOD ✰✰✰✰✰ VERY GOOD ✰✰✰✰✰ EXCELLENT ✰✰✰✰✰ OUTSTANDING ✰✰✰✰✰
reviews
Allthelatestreleasestriedand
testedforyoubyteamWF
THE BALANCE PLAN
SWIMMING FOR
TRIATHLON AND
OPEN WATER
by Paul Mason
►£16.99, bloomsbury.com
For anyone whose swimming
experience stopped at childhood
pool lessons and paddling along
the shore at the beach on holiday,
the prospect of venturing out on
an open water swim can seem
daunting. Swimming for Triathlon
and Open Water, written by former
international swimmer, British
champion and record holder
Paul Mason, will give you the
confidence you need to take the
plunge and to improve your skills.
This book is geared towards
swimmers of all levels, from
seasoned triathletes to open
water beginners. It’s informative,
with expert advice on everything
including safety, how to regulate
your breathing mid-stroke and
which exercises will particularly
benefit your swimming style.
Swimming for Triathlon and
Open Water is a visual book
filled with imagery and diagrams.
It’s a really easy read and useful
for keen swimmers – whether
they’re looking to refine their
swimming technique or train
for their next big race.
STAR RATING:
✰✰✰✰✰
Sabrina Barr
Reader
review
THE HIIT BIBLE
by Steve Barrett
►£14.99, available
from all good
bookshops; eBook,
£12.99, available
from e-tailers and
bloomsbury.com
The HIIT Bible:
Supercharge your
body and brain is a
good guide for both
ADA APP
► Free to download
on iOS and Android
Ada is a personal health
companion app
designed by a team of
doctors and computer
scientists that can help
you if you’re feeling
under the weather. With
its ability to distinguish
between thousands of
symptoms for a variety
of conditions from a
common cold to rare
diseases, the doctor
newcomers to HIIT
and those that want
to push on with
their training. The
succinct step-bystep instructions
for the exercises
are great and, if
you like a bit more
detail, a longerform description
is available too.
The suggested
workouts offer
plenty of variety
with bodyweight-
46 womensfitness.co.uk | October 2017
only exercises on
offer, as well as
those needing
more equipment
– plus, clever
tweaks to familiar
moves certainly
helped to ramp up
the intensity. The
author’s emphasis
on nailing each
move before
upping the level
seems sound and
if you are more of
a home exerciser,
has definitely come
to your phone.
Ada is an interesting
app that makes you
feel as if you’re
communicating with a
real professional. It’s
tailored to ask you
specific questions to
pinpoint your problems,
which is really useful for
anyone who’s looking
for a diagnosis and
would rather not search
the Internet!
The terms and
there’s enough
content to keep
you going, with
the 14-day and
28-day challenges
providing lots
of motivation.
The quick answers
section at the back
should help with
any queries and
the science of HIIT
is well explained
without leaving
you feeling too
overwhelmed
conditions on the app
say it’s not providing
medical advice or
diagnosing health
conditions, so
ultimately it’s up to
users to decide whether
they should contact a
health professional
after using it. Ada is
a step up from Google
and a handy pocket
companion.
STAR RATING:
by Angelique Panagos
►Published by Aster
£20, octopusbooks.co.uk
When it comes to hormones,
they’re about a whole lot more
than making you feel a bit
grumpy for a week every
month. They actually affect
nearly every aspect of our
lives from weight to energy
levels, and could be at the
root of a number of wellbeing
issues, explains Angelique
Panagos in The Balance Plan.
Having suffered from crippling
period symptoms, fluctuating
weight and an unbalanced
cycle for decades, she knows
first-hand how unhappy
hormones can dictate your
life. Luckily, Angelique can
now divulge all the secrets
she learnt along the way.
Comprising six pillars –
nourish, balance, nurture,
cleanse, move and restore
– her plan includes over
70 wholesome recipes,
food diaries, meal plans,
knowledge and tips to help
you tune into your cycle and
set you on the path to happier,
more balanced hormones.
Easy to read and surprisingly
effective, we loved this.
STAR RATING:
Madhu Chitgopker
Erica Bush
✰✰✰✰✰
with information.
A great reference
point for HIIT fans
and newbies.
STAR RATING:
✰✰✰✰✰
Anita Chambers,
Yorkshire
✰✰✰✰✰
Fitness
Resist for
results
Lookingforasimple,effectivewaytoshapeup?
Themini-bandmaybesmall,butitismighty
HOW TO
DO IT
BEGINNER:
1-2 sets (green band)
INTERMEDIATE:
2-3 sets (blue band)
ADVANCED:
4-5 sets (black band)
T
he humble
resistance
band is
really
starting
to take
centre stage when it comes
to fitness. What’s the appeal?
Well, they can be used
anywhere, any time and
are suitable for anyone –
whether you like hitting the
gym floor, work out at home
or are constantly travelling.
But for such a simple piece of
kit, it really gives you bang
for your buck. ‘It improves
posture, prevents injury
and builds muscle tone,’
says Dalton Wong, founder
of TwentyTwo Training.
‘It’s popular because it is
affordable and is a great way
to support other exercise
like yoga, Crossfit, strength
training and stretching.’
Try these moves from
Dalton’s Mini-Band
Workout, which he designed
to shape, condition and
sculpt the entire body,
targeting every area from
the bum to stomach.
→
October 2017 | womensfitness.co.uk 47
Fitness
SAFETY TIP
SQUAT
Areas trained: GLUTES, QUADS,
SHOULDERS, UPPER BACK, CORE
Technique
➤Place a
mini-band
above your
knees, with
your knees
slightly out and
some tension
in the band.
➤Lower your
bottom down
behind you
into a squat
Keep your chest
up and don’t
let your upper
body collapse
forwards
position,
squatting down
as low as is
comfortable,
keeping
tension in
the band at
all times.
➤Push up
through your
heels back
to standing
and repeat.
LATERAL HOPS
Areas trained: GLUTES, HIPS
Technique
➤Place a
mini-band
around your
ankles, with
your feet
slightly
narrower than
shoulderwidth so
there is
tension in
the band.
➤Hop to the
right, landing
in a singleleg squat
position while
keeping
tension in
the band at
all times.
Your hips
should be
level and
your left
foot should
be hovering
slightly
above
the floor.
➤Do the same
to the left,
then repeat
on alternating
sides.
SAFETY TIP
Make sure your
shoulder blades
are back and
your chest is
up throughout
HIPS AND BUM
Areas trained: GLUTES,
HIPS, HAMSTRINGS
Technique
➤Start on your
back with
your knees
bent and feet
flat on the
floor, the
mini-band
placed above
your knees.
➤Drive your
hips up
by driving
through your
heels and
engaging
your stomach
and bum to
place tension
in the band.
➤Slowly lower
your hips to
the ground
then repeat.
48 womensfitness.co.uk | October 2017
SAFETY TIP
Relax your
shoulders to take
the tension out of
your neck
KIT YOU’LL NEED:
♦ Mini-band
OBLIQUE AND BAND CRUNCH
Areas trained: STOMACH, SIDES
Technique
➤Start on your
back with
your hands on
your temples,
with your
elbows back
and the
mini-band
around
your feet.
➤Engage your
stomach and
slowly bring
SAFETY TIP
Avoid excess
rotation of
the spine
your elbow to
the opposite
knee. They
should meet
at your body’s
midline.
➤Switch sides
to bring
your other
elbow to
your opposite
knee. Continue
to alternate
with each rep.
PRESS-UP
Areas trained: CHEST,
TRICEPS, CORE, GLUTES
Technique
➤With the
mini-band
around your
ankles, and
feet wide
enough to
create
tension in
the band,
start in plank
position with
your hands
directly below
SAFETY TIP
(or slightly
wider
than) your
shoulders
and your
body in a
straight line.
➤Bend your
arms to lower
your chest to
the floor, then
push back up
to the start
and repeat.
Keep your core
strong so that
your head and
hips don’t sag
KNEES TO CHEST
Areas trained: CORE, GLUTES,
HIPS, QUADS, HAMSTRINGS
Technique
➤With the
mini-band
around your
ankles, start
in plank
position
with your
hands directly
below your
shoulders and
your body in a
straight line.
➤Jump both
knees in
towards your
chest so that
your feet land
under your
hips, keeping
tension in
the band as
you do so.
➤Jump back
to the start
and repeat.
HOT TIP
Do this
continuously at
a fast pace
→
October 2017 | womensfitness.co.uk 49
Fitness
GET THE LOOK
CLOTHING: Koral bra, £105,
koral.com; Live! shorts, £48,
liveclothing.uk; Asics DynaFlyte
trainers, £130, asics.co.uk
KIT: Mat, yogamatters.co.uk;
mini-band, twentytwotraining.com
HORIZONTAL JUMPING JACKS
Areas trained: GLUTES, QUADS, CORE
Technique
➤With the
mini-band
around your
ankles, start
in plank
position with
your hands
directly below
your shoulders
and body in a
straight line.
➤Jump your
legs out wide,
then jump them
back to the start
and repeat.
It is affordable
and is a great
way to support
other exercise like
yoga, Crossfit,
strength training
and stretching
SAFETY TIP
Keep your hips in
line with the rest
of your body
throughout
BENT-OVER ROW AND Y
Areas trained: UPPER BACK,
BICEPS, SHOULDERS, CORE
50 womensfitness.co.uk | October 2017
SAFETY TIP
Keep a flat or
neutral back
throughout
WORDS: AMANDA KHOUV PICTURES: DANNY BIRD MODEL: CHARLOTTE HOLMES, WMODEL.CO.UK
Technique
➤Start standing
with your
wrists in the
wrist
band and your
body hinging
forwards from
forwar
the hips.
h
➤Keep
Keeping tension
in the band,
b
row
both hands
h
up
to your
yo sides.
➤Bring your arms
up overhead
ov
to
a ‘Y’ position.
p
➤Retu
Return to
the start
st
and rrepeat.
Fitness
Fitness for all!
Want unlimited access to
1000s of UK gyms and
studios? Check out Move
GB, the new way to keep
your sessions interesting
and your goals on track.
►From £6.99/month,
movegb.com
#fit
Keep it clean
Worried about bacteria on shared
gym equipment? Clean Freek’s
Gearguard 300 will kill existing
bacteria and protect the surface
for a further 24 hours.
►£9.99, yogastudio.co.uk
Thekit,gearandaccessories
wecan’tgetenoughofthismonth
Not a bum deal
As if it’s not enough that
Freddy’s cult favourite
Grey Shaping Effect
Pants lift you in all the
right places, they come
with a free tank top, too!
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freddyclothing.co.uk
Go big or go home
WORDS: AMANDA KHOUV PICTURES: SHUTTERSTOCK
Hydration is no joke at The Big Bottle Co.
That’s why its BPA-free, dishwasher-safe
bottles are a whopping 2.2 litres.
►From £12.95,
thebigbottleco.co.uk
Support system
Restrictive kit won’t affect
your workout on our watch. The
Icebreaker Sprite Racerback Bra
is designed for movement and
chafe prevention, while the
fabric is breathable and soft.
►£45, uk.icebreaker.com
October 2017 | womensfitness.co.uk 51
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Promotion
Sleep
time
Try these great picks for a good night’s rest
1
MASTERS OF MAYFAIR
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eases headaches and fatigue and promotes
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and induce relaxation. Experience deeper sleep
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and your travel neck pillow or sleep mask.
£40, mastersofmayfair.co.uk
£20, mastersofmayfair.co.uk
2
LUMIE BODYCLOCK
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6
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Most famously endorsed for heat therapy,
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The new Lumie Bodyclock Luxe 750D is Lumie’s
helps your muscles relax after a hard day.
most premium wake-up light with non-alerting,
No need for restless nights overheating
low-blue light, now upgraded to include DAB/
either; fill your YuYu with ice cold water
DAB+ radio. A complete light and sound
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experience for easier sleep and brighter waking.
From £33, yuyubottle.com
£199, amazon.co.uk
3
PUKKA NIGHT TIME
7
NYTOL HERBAL SIMPLY
SLEEP ONE-A-NIGHT
Pukka’s Night Time tea has been blended to help
Nytol Herbal Simply Sleep One-A-Night
soothe you into a place of restful sleep and bring
could be a good choice if you want to try
you back fresh for the world. It’s a magical cup of
a herbal option for temporary sleeplessness.
wisdom from the years of experience of Pukka’s
Each tablet contains 385mg of valerian – a
master herbsmith Sebastian Pole, combining a
natural active ingredient traditionally used to
sleepy crush of oat flower, soothing lavender, and
promote calmness and a restful night’s sleep.
silky sweet limeflower together with the magic
£5.99, Asda, Boots, Superdrug,
of valerian. The perfect cup before bedtime for
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those who want a break from being a night owl.
major pharmacists
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4
OLVERUM BATH OIL
‘Olverum Bath Oil consists of a carefully created
8
SIMBA HYBRID
Solving the Slumber Conundrum: engineered
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promote a deeply restful state, enabling mind
high-tech mattress combines the comfort of
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foam with the support of 2,500 patented conical
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pocket springs. For next day delivery and
Doctor Nerina Ramlakhan. 125ml, £29; 250ml,
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£53; Travel Set, £19, olverum.com
£399, simbasleep.com
1
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*Nytol Herbal Simply Sleep One-A-Night contains valerian root extract. A traditional herbal medicinal product for use in the temporary
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Intelligent temperature regulation
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PICTURE: SHUTTERSTOCK
♦ GET THE KNOWLEDGE ♦
58 Slumber benefits
62 Reset your sleep
65 2-week Good Sleep diet
69 Sweat to sleep
Wakeuprefreshed!
The secrets to a good night's kip are just a page away
Sponsored by
October 2017 | womensfitness.co.uk 57
→
Focus
Agoodnight’ssleepcouldbetheanswer
toabetterlife,discoversLouisePyne
S
leep, it’s
a normal
part of
everyday
life for
those of us
who have no problems
nodding off, yet classed
as the ultimate luxury
for those of us who
struggle to get enough.
And, whether you
count yourself as a
58 womensfitness.co.uk | October 2017
morning or nighttime
person, the physical,
mental and emotional
benefits of getting a
proper night’s rest
seem never-ending.
Research backs it up,
with a new study by
Warwick University
revealing that
improving sleep
quality makes you
feel as amazing as
winning the lottery,
with the mental
and physical health
perks comparable to
someone who’s won
a £200,000 jackpot!
With so many great
gains up for grabs,
we’ve investigated the
ways a good night’s
snoozing time can
positively influence
wellbeing. Sleep tight!
Sleep gains
Thepowerfulhealthperksofagoodbedtimeroutine
Sleep perk 1:
Boosts weight loss
I� you’�e st�uggling with your
weight, sleep could be the
slim-down weapon you’ve been
looking �or. Those o� us who get
between seven and eight hours'
sleep per night a�e less likely to
be ove��eight than people
who sleep �ewer than six hours.
When we don’t sleep enough, our
appetite hormones leptin and
gh�elin a�e out o� whack, which
makes us crave suga�� �oods.
To help you dri�t o�f, ditch your
mug o� cocoa �or a diet loaded
with sleep-inducing �oods.
‘An ideal evening meal should
consist o� a well-balanced
meal containing complex carbs,
p�otein and essential �ats ideally
a�ound th�ee hours be�o�e bed to
allow the body to �ully digest
your meal. It is then a good idea
to top up your blood-sugar levels
with a sleep inducing snack
immediately be�o�e bed,’explains
nutritionist Elizabeth Wall
(hollandandbar�ett.com). This
could be something as simple as
cottage cheese with oatcakes.
The cheese is a rich sou�ce o�
t��ptophan, an amino acid
needed �or the conversion o�
the neu�otransmitter se�otonin,
which helps us �eel calm and
�elaxed, while oatcakes a�e a
sou�ce o� complex carbohydrates.
‘It’s wo�th noting that
t��ptophan �oods a�e even
mo�e e��ective when pai�ed
with healthy complex carbs’,
she continues.
Sleep perk 2:
Helps you live longer
Re-prioritising your sleep
schedule could be the sec�et to
a longer li�e. Just as we need
ox�gen to b�eathe, we need sleep
to su��ive and depriving yoursel�
o� the �ecommended seven to
eight hours can put you at risk
o� a whole range o� health
p�oblems. ‘Sleep plays a vital �ole
in your body’s ability to heal and
�epair your blood vessels and
hea�t. Not getting enough can
potentially lead to a higher risk o�
ch�onic health p�oblems like high
blood p�essu�e, hea�t disease,
and st�oke,’says holistic coach
and �ounder o� Peppermint
Wellness, Suzy Glaskie
(peppermintwellness.co.uk).
chances a�e you’ll naturally
wake up ea�lier, giving you time
to check your emails and c�oss
o�� a couple o� tasks on your
to-do list well be�o�e it hits 9am.
‘When you’�e ti�ed, one o� the
cognitive side e��ects is impai�ed
decision-making: your brain just
can’t per�orm its duties p�ope�ly.
Not only will you find yoursel�
yawning and �eeling sluggish,
but lack o� sleep will impact
negatively on your ability to
concentrate and learn new
things as it a��ects both
sho�t-term and long-term
memo��. It leads to you making
mistakes and poor decisions –
plus, you’�e �ar less likely to be
able to access the c�eativity your
job demands’,sha�es Suzy.
Sleep perk 3:
Fires up brain health
Sleep perk 5:
Builds immunity
Sleep is absolutely �undamental
to the normal �unctioning o�
the brain. When we a�e asleep
our brain is wo�king ha�d at
clearing out plaque-�orming
p�oteins which a�e linked to
conditions such as Alzheimer’s.
‘I� someone is seve�ely lacking
p�oper sleep, they �un an
inc�eased risk that those toxins
can build up and lead to damage
to the brain’,adds Suzy.
Sleep perk 4:
Powers productivity
Going to bed ea�ly could be the
ultimate means o� supe�cha�ging
p�oductivity at wo�k. I� you t��
an ea�ly-to-bed �outine, the
You’�e less likely to get sick i� you
get enough sleep as your immune
cells will be wo�king ove�time to
�end o�� invaders like bacteria
and vi�uses. Sleep deprivation,
however, means your immune
system doesn’t have a chance to
build up its natural �o�ces, so it
may take you longer to �ecover
��om illness. ‘Immune �unction is
also a��ected by both acute (total)
sleep deprivation �or sho�t
periods and by longer periods o�
�educed sleep. It inc�eases our
susceptibility to in�ection and
how well we �ecover,’ believes
consultant psychiatrist and
ultra-triathlete Dr Jo Rodda
(�ecognitionhealth.com).
Sponsored by
October 2017 | womensfitness.co.uk 59
→
→
Sleep perk 6:
Supercharges
your workout
Sleep will not only make su�e that
you have the ene�gy you need �or a
wo�kout, but it is also c�ucial �or
rapid �eaction times, clear mental
judgement and �ocus, which a�e
needed when taking pa�t in spo�ts.
‘Depriving your brain o� sleep will
cloud your �ocus and dec�ease your
ability to per�orm well. It’s also
necessa�� �or the body to heal a�ter
an intense physical session, so a
lack o� sleep will drastically impact
any �ecove�� time’, says Suzy.
Sleep perk 7:
Makes you
look younger
The physical signs o� poor sleep
a�e obvious – pu��� eyes, a dull
complexion, and even a higher
Beauty
sleep aids
Fake a well-rested
look, even when you
haven’t managed
your eight hours, with
these wide-eye
boosting buys
Kiss The
Moon Glow
After Dark Face Oil
Say buh-bye to dull
sleep-deprived skin and
welcome a gorgeous
morning glow with this
nourishing night-time
face oil. Vitamin A-packed
rapeseed oil helps to
fight fine lines, while
rejuvenating scents like
myrrh and geranium
help to heal and refresh
your complexion.
►£48,
kissthemoon.com
Katherine
Daniels
Cosmetics
Nurturing
Night Balm
Experts believe that the
optimal time for skin cell
repair is 1am, and to gain
60 womensfitness.co.uk | October 2017
risk o� skin conditions like acne.
I� this continues, over time it
leads to p�ematu�e fine lines.
Getting adequate �est on the
other hand, helps to e��ectively
�egenerate skin cells so that
your skin looks its best.
Sleep perk 8:
Improves mood
I� you wake up in a bad mood,
it’s mo�e than likely down to
the �act you haven’t slept
well, and the knock-on
e��ects can last all day long.
‘Sleep deprivation also has an
emotional cost and both total
sleep deprivation and ch�onic
sleep �estriction (�educed hours
spent sleeping each night) can
cause disturbances in terms
o� both anxiety and dep�ession’,
says Dr Rodda.
the maximum
benefit you
should have
slept two to
three hours
before this time.
To help give skin
an extra healing
kickstart, this
power-packed
balm with
nurturing rose
and macadamia
oil is just perfect.
►£38.45,
katherinedanielscosmetics.
com
Benefit
It’s Potent
Eye Cream
For extra sleep support
when you haven’t managed
a full night’s rest, this
circle-fading eye cream
will do the trick. Made
with a peptide
complex that
helps to restore
elasticity and
firmness, its
botanical extracts
help to soothe
the skin and
protect from free
radical damage.
►£28,
benefitcosmetics.com
Suzy’s
ultimate
sleep
foods
These foods help
to support your
body’s natural
rhythm
Nuts
Nuts such
as walnuts
encourage the
brain to sec�ete
melatonin,
which �egulates
the body’s
internal clock.
Almonds a�e also
g�eat, as they
contain the sleepenhancing amino
acid t��ptophan.
Spinach
Da�k g�een
lea�� veg like
spinach
contains
magnesium,
which has been
shown to
naturally �elax
the muscles and
encourage a good
night’s �est.
Chamomile
O�, it’s not
exactly a �ood, but
chamomile tea is
also a lovely, natural
sleep inducer. It
helps to calm
your ne��ous
system to
leave you
�eeling �elaxed.
Have a cup
eve�� evening
in the lead up
to bedtime �or
best �esults.
PICTURES: SHUTTERSTOCK
Focus
Promotion
A good
...couldbethemissingingredientinyourhealthandfitnessroutine
I
t’s easy to overlook
your sleep when
you embark on a
health kick – your
focus naturally drifts
towards the planning
of your new diet and exercise
routine, but the quality of
your time beneath the
sheets is crucial, too.
We spend the equivalent of a
whopping 26 years in the Land
of Nod over our lifetime, so
making a good night's sleep
your priority really will pay off.
Like us, Bensons for Beds
knows that keeping your mind
and body well rested is the
foundation of a healthy lifestyle
and a good night's kip can
have a real impact on your
performance – both physically
and mentally. 'Good-quality
sleep is vital for good health,
allowing your body to renew
and repair itself, bolstering your
immune system and regulating
hormones. Whereas regular
poor sleep raises the risk of
suffering severe medical
conditions including obesity,
heart disease and diabetes and
shortens overall life expectancy.
Long-term poor sleep can also
negatively impact your mental
health – leading to mood
you can do to improve your
sleep, including eating
tryptophan-rich foods,
reducing your exposure to blue
A lack of quality sleep can also
very quickly put paid to your
healthy lifestyle aspirations
disorders like depression
and anxiety,' explains Dr
Guy Meadows for Bensons for
Beds. Sounds like the stuff of
nightmares, not sweet dreams!
A lack of quality sleep can also
very quickly put paid to your
healthy lifestyle aspirations.
Not only does the resulting
tiredness make the prospect of
hitting the gym or heading out
for a run far less appealing, but
it can ruin your healthy eating
plans as well. Research
published in the European
Journal of Clinical Nutrition in
November 2016 found that in
the day following a night of
limited sleep, people ate an
extra 385 calories on average.
There are several key things
light from your phone two
hours before bedtime and
making your bedroom a
relaxing space.
Bensons for Beds
understands that a good
night’s sleep is essential to
overall health and wellbeing,
that’s why it makes it as easy
as possible for you to find the
mattress and bed that suits
your needs, with the Comfort
Station Adaptive (CSA).
Whatever type of bed you're
looking for, the technology
provides a firmness rating
system which helps you find
the right bed. To find
your perfect mattress visit
►bensonsforbeds.co.uk/
comfort-station
Sleep as it
should be
Do you get too hot or too
cold when you sleep? If
you do, you'll love Bensons
for Beds' iGel mattresses.
Designed to solve the
temperature extremes
that we suffer at night, its
Intelligent Temperature
Regulation ensures we
don't use our vital energy
to regulate our temperature
but instead use it to restore
and rejuvenate ourselves.
So we wake up every
morning feeling refreshed
and rested. Winning!
Bensons for Beds is
the UK’s largest retailer,
specialising in beds,
mattresses and bedroom
furniture. For further
information and for tips
and advice on how to get a
better night’s sleep, visit
►bensonsforbeds.co.uk/
sleep-school
IN ASSOCIATION WITH
Focus
Reset your sleep
Having trouble dozing off? Find out how you can guarantee great zzzs
S
leep. We all need
it, and yet so many
of us can't figure
out how to get a
decent amount of
it. A study of 1,000
adults, conducted by bed and
sleep specialist Time4Sleep
in February 2017, discovered
that 45 per cent of the world's
population are aware that
they have a sleep problem.
It's never too late to reset
your sleep routine though,
no matter how far gone you
62 womensfitness.co.uk | October 2017
think you may be!
The quality and quantity
of your sleep can have a huge
impact on your day-to-day
life, which is why finding out
how to maximise your zzzs is
so essential. ‘A lack of sleep
impacts your visual working
memory, meaning that the
decisions you make might
not be the ones that you
would make after a good
night's sleep,’ says Jason Ellis,
Professor in Psychology at
Northumbria University,
Director of the Northumbria
Centre for Sleep Research and
Sleep Adviser at Champneys.
What's more, sleep deprivation
can lead to sugar cravings,
a reduced attention span,
mood swings and lower levels
of productivity. Considering
things like your emotional
wellbeing, your environment
and how active your lifestyle
is could be the key to enjoying
a restful and refreshing
night's sleep. Trust us, your
body will thank you for it.
Your mind
If you're feeling particularly
grouchy and are lacking energy,
a bad night's sleep may be to
blame. Lack of sleep can have a
huge impact on the way you
feel, both physically and
emotionally. Dr Guy Meadows,
Sleep Specialist for Bensons for
Beds, explains the connection
between your emotional
health and sleep regime. ‘A
bidirectional relationship exists
between mood and sleep,’ he
says. ‘When one is out, the other
is also affected. For example,
both anxiety and depression
can worsen sleep, but equally
poor sleep can also trigger
anxiety and depression.’ When
you find yourself stuck in a
vicious circle of poor sleep and
a negative mental state, it can
seem impossible to break
away from it. But practising
mindfulness before bed could
seriously benefit your overall
wellbeing in the long run.
‘Mindfulness is the ability to
gently notice and let go of
thoughts as and when they
arrive in the moment,’ says
Dr Meadows. ‘Doing this
before bed or when in bed can
be a helpful way of preparing
your mind for sleep.’
When you're going through
a tough time, sleep can be very
restorative. However, it may
appear as though it's doing
more harm than good, even
if this isn't really the case.
‘Sleep can help us overcome
sadness and depression. But,
sometimes, sleep can make us
feel like we are reliving those
problems,’ says medican
herbalist Natasha Richardson,
(foragebotanicals.co.uk). ‘This
means that in cases of grief or
severe depression, people
may want to avoid sleep. It's
important to seek help from
your GP, a counsellor or herbalist
if you actively try to avoid sleep.’
Your environment
The ambience of your bedroom
can make a huge difference to
the quality of your sleep. Your
bedroom should be associated
with rest so that you feel an
immediate sense of calm when
you walk through the door.
Another study undertaken
by Time4Sleep in April 2017
that looked into how phone
addiction is affecting us in the
bedroom revealed that 66 per
cent of Brits sleep with their
phone next to them, so it should
come as no surprise that many
of us have difficulty shutting
off our brains at night. By
making small tweaks to your
environment, nights spent
struggling to drift off could
become a thing of the past.
'Sleep hygiene' is a term that's
used to describe habits that you
can adopt to make sure that you
sleep peacefully on a regular
basis. ‘Essentially, sleep hygiene
is about creating a bedtime
routine for yourself which
promotes healthy promotion
of melatonin from the pineal
gland and which is in sync with
the natural circadian rhythms
we all have,’ says Natasha. ‘That
means bedtime alarms, low
lights, soft music, sweet scents
and herbal teas. Bring that spa
experience into your home!’
Investing in products such as
pillow mists, bath oils and a
comfortable mattress could
be exactly what you need.
SIMBA Sleep; the makers of
the world's most advanced
mattress, have designed its
innovative mattress with five
layers of memory foam and
patented springs that move
to fit the shape of your body
in order to provide you with
the perfect night's sleep.
Your body
Your mind and your body work
together, so you need to soothe
both if you want to go to bed
feeling completely at ease.
When you're stressed, there's
a chance you'll have a few
niggling aches and pains, just
as an injury will likely have a
damaging effect on your mood.
Physical activity has many
benefits, one being its ability to
help you sleep. Dr Meadows
explains this process in more
detail: ‘Exercise increases
your metabolism and therefore
the production of the brain
chemical adenosine. Adenosine
helps to increase your sleep
drive, helping you to fall to sleep
quicker and sleep more deeply.’
However, some forms of
exercise are better than others
when it comes to sleepinducing activities: 'A mindful
exercise such as yoga, tai chi or
qi gong can be very effective in
helping you sleep better because
it combines mind, body and
spirit in a harmonious and
balanced practice,’ says David
James Lees, Co-Founder of Wu
Wei Wisdom. By allowing your
mind and body to coalesce
through fluid movements and
steady breathing before bed, all
of the stresses of the day will be
forgotten and instead you'll find
a sense of inner balance. It's the
ideal recipe for an undisturbed
night of blissful sleep.
Your habits
If mindful thinking, serene
stretching and a touch of feng
shui just aren't doing the trick,
it may be worth trying
something new to reset your
sleep. Living in a digital
world, there are plenty of new
relaxation methods out there
that you can try. ‘There are
several new guided sleep
meditation apps and mp3
When you're stressed,
there's a chance you'll
have a few niggling aches
and pains, just as an injury
will likely have a damaging
effect on your mood
recordings you can try,’ says
David James Lees. ‘I would
recommend experimenting
with different styles and voices
on these recordings to find a
tone and accent that suits you.’
Calm (calm.com), a meditation
app, has released Sleep Stories,
a series of 23 soothing tales
narrated with grown-up
listeners in mind.
You could also try to gain a
better understanding of your
evening regime by keeping a
regular sleep diary. ‘This allows
you to really pinpoint what is
causing your bad sleep, and
highlights any bad habits that
you might have,’ says Jason
Ellis. ‘You might be doing
something without realising
which is impacting the quality
of your sleep.’ Realising how
little sleep you're having or just
how much time you're spending
on your phone before bed may
give you the shock you need to
switch things up. Before you
know it, you'll be heading to
bed earlier, sleeping through
the night and waking up
feeling fresh. Don't believe us?
Sleep on it, and you'll see.
Sponsored by
October 2017 | womensfitness.co.uk 63
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Focus
Calm your mind
Dr Guy ��om The Sleep School's and Bensons �or Beds clinic
gives us his top tips �or calming your mind be�o�e bed
1
Digital detox
Whether you're working late
on your computer or playing
on your phone or tablet, the blue light
emitted from most modern devices
triggers the release of the waking
hormone cortisol, telling your brain
to wake up at a time when it should
be winding down. Help calm your
mind ready for bed and improve your
sleep quality by making a habit of
switching off all your stimulating
devices including your TV, phone and
tablet at least 30 minutes before bed.
2
Let go o� your worries
Try to let go of the days
worries and calm your
mind ready for sleep by practising
a short mindful meditation before
bed. Regular mindfulness practice
activates your pre-frontal cortex,
the modern rational part of your
brain helping you to see your
worries objectively and then let
them go. Practise by choosing to
gently focus your attention on to
the movement of your breath and
if you mind wanders off gently return
it back to your breath.
3
Welcome your worries
Having a racing mind before
bed is inevitable especially
after a busy day, but it's how you
respond to it that determines how
much it affects you. Spending your
time believing these worries or
struggling to get rid of them only
makes them worse. Get into the habit
of giving your worries nicknames
such as 'relationship' , 'work' or
'finance' and then when they show
up, welcome them by saying: 'I see
the "work" thoughts have arrived
again - thanks mind!' Doing so helps
to create a sense of perspective on
your thought and defuses the
power they have over you.
►For 1-2-1 advice on how to
calm your mind before bed
book a free consultation with
Dr Guy at The Sleep School's
and Bensons for Beds clinic,
bensonsforbeds.co.uk/sleep-clinic
Drift off
deeply
with these
dreamy
products
Dozing off
Sleep soundly on Benson for
Beds' Snooze Series 5 mattress; specifically designed
to offer medium, medium/
firm or firm comfort ratings.
This innovative design combines 1850 pocket springs,
superflex support, comfort,
cushion and airflow memory
foams with a unique ecoknit
luxe sleep surface. Bliss.
►From £499.99,
bensonsforbeds.co.uk
Temperature
tactics
Curate your optimum sleeping
conditions with the Healthy
Home Coach from Netatmo.
This indoor climate monitor
will help you adjust your room
for a healthy environment.
►£89.99, netatmo.com
Get your mist on
Ch�oma Yoga is the brainchild o� Nina �yner. Clara
Baker, one o� the studio's yoga teachers, takes us
th�ough a soporific sequence to do be�o�e bed
Baddha Konasana –
Bound Angle Pose
F�om a seated position, place
the soles o� the �eet together and
open the knees outwa�ds. Take
the hands onto the �eet and open
them out like a book.
Inhaling, li�t the chest
and look up, exhaling,
�old �o��a�d.
B�eathe slowly
and stay he�e �or
5-10 b�eaths.
Ardha
Matsyendrasana
– Simple seated twist
Bring the knees together. Place both
hands on the knees and inhaling,
li�t the chest to sit tall. As you exhale
turn to your right, wrapping your
64 womensfitness.co.uk | October 2017
le�t arm a�ound your knees and
taking the right hand onto the
matt�ess behind you �or
suppo�t. Stay he�e
b�eathing slowly �or
5-10 b�eaths. Repeat
twisting to the left.
Apanasana
– Knees to
chest pose
F�om your seated twist come to
lying on your back and hug both
knees in towa�ds your chest.
As you inhale, �eel the
legs li�t away ��om the
abdomen slightly and
as you exhale, use the
arms to gently draw
them in closer.
B�eathe slowly he�e
�or 5-10 b�eaths.
Soak it all up
Pamper yourself with
the Olverum Bath Oil.
Containing extracts from
10 aromatic plants, this
therapeutic bath oil will
soothe your body and mind.
►125ml for £26, 250ml for £48,
Liberty, Conran, Harvey Nichols
and Fenwick
Bedtime stories
Calm's Sleep Stories, a
series of bedtime stories,
has been created for adults
to enjoy, with tales including
The Velveteen Rabbit
and Shakespeare's
A Midsummer Night's Dream.
►£10.30 a month/£48 a
year/£239 lifetime for a
subscription including access
to all Sleep Stories, calm.com
WORDS: SABRINA BARR PICTURES: SHUTTERSTOCK; YOGA IMAGE CREDITS: SIMBA SLEEP
Pose your way to a
peace�ul night's sleep
Enter a state of pure
tranquility with a spritz
of the Tisserand Sweet
Dreams Pillow Mist, a
blend of lavender,
sandalwood and jasmine
pure essential oils.
►£12.95, escentual.com
Your 2-week
Good Sleep Diet
Sickofcountingsheep?Kickstartyourdietwith
sleep-friendlyfoodstoseeresultsin14days
R
evving up
your diet
with foods
that help
to promote
sleep is
a one-way ticket to a
full night’s rest. An ideal
sleep-inducing diet would
be free from refined
sugar and would include
unprocessed wholegrains,
lean protein, good fats
and foods that are rich
in nutrients such as
magnesium and
tryptophan. These
slumber-time
superchargers help to
balance insulin levels
which can regulate your
internal body clock,
reduce stress and regulate
hormones – and together
these help to combat
restless sleep.
Below we’ve put together
a 14-day diet to help get
your sleep back on track.
The diet is free from the
usual sleep saboteurs
such as sweeteners and
highly-processed fatty
foods. In their place, you’ll
find foods to nurture your
body from the inside. The
primary focus of these
foods is to help promote
sleep, but by jumpstarting
healthy eating you may
also find improvements
in concentration levels,
skin health and body
composition. Follow the
diet outlined over the next
three pages and choose
two snacks from the list
provided for best results.
Sponsored by
October 2017 | womensfitness.co.uk 65
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Day 1
Prepare
this the night
before
Day 2
Breakfast
Overnight
blueberry oats
Combine 50g
oats with 150ml semi-skimmed
milk. Add 2 tablespoons of
grated apple, ½ teaspoon of
cinnamon and 1 teaspoon of
chia seeds. Place in the fridge
overnight and in the morning
top with 2 tablespoons of
blueberries, 1 tablespoon
of roughly chopped mixed
nuts, and add a splash of
milk to reach your desired
consistency.
Lunch
Oriental cucumber
ribbon and
chicken salad
Roast 1 chicken
breast and ½ a yellow
pepper and then shred
the chicken in a bowl.
Meanwhile, slice half a
large cucumber into
ribbons. Place the
remaining ingredients
in a bowl together with
a handful of chopped coriander,
½ teaspoon of grated ginger
and 1 deseeded chilli, sliced.
Make a dressing with 1
tablespoon of soya sauce, the
juice of half a lime, 1 teaspoon
of honey and then top with 1
tablespoon of crushed walnuts.
Dinner
Lamb steak with baked
sweet potato and salad
Bake 1 sweet potato, and
meanwhile pan-fry one lamb
steak and prepare a large
salad. Garnish the steak with
1 teaspoon of chopped mint
and serve altogether.
Breakfast
Mashed avocado on toast
Mash half an avocado and
combine with a few cherry
tomatoes, halved, 1 tablespoon
of grated cucumber and 1
teaspoon of lemon juice. Spoon
the mashed avocado on top of
two slices of wholemeal toast.
Lunch
Roasted courgette
and aubergine wrap
with tzatziki
Combine 50g Greek yoghurt
with 2 tablespoons of grated
cucumber and the juice of ¼
lemon. Meanwhile roast one
large courgette and half
an aubergine. Spread the
tzatziki on a wholemeal tortilla
wrap and spoon the roasted
vegetables on top along with
a handful of rocket. Fold the
wrap in half and cut into two.
Makes two
portions
Dinner
Meatball stew
Pan-fry 1 sliced
onion and 1 garlic
clove. Add 4 beef meatballs
and 100g canned chopped
tomato, ¼ teaspoon of paprika
and ¼ teaspoon of cinnamon.
Slice 1 yellow pepper, and add
to the pan. Before serving add
100g spinach leaves and a
handful of parsley. Serve
with 40g cooked rice.
Day 3
Breakfast
Yoghurt with berries
and nuts
1 small pot of Greek yogurt with
2 tablespoons of mixed nuts
and a handful of blueberries
and raspberries.
Lunch
Prawn cocktail salad
Shred 1 little gem lettuce and
place in a bowl. Slice 4 cherry
tomatoes and half an avocado
and add to the lettuce. To make
the prawn cocktail dressing,
combine 2 tablespoons of
Greek yoghurt, 1 teaspoon of
low-sugar tomato ketchup, ¼
teaspoon of tabasco and 1
tablespoon of lemon juice. Pour
the dressing over 100g prawns
66 womensfitness.co.uk | October 2017
and toss into the
remaining ingredients.
Dinner
Lamb and apricot tagine
Sauté 1 chopped onion, 1
crushed garlic clove, ¼
teaspoon of ginger, ¼ teaspoon
of cumin, ¼ teaspoon of fennel
seeds. Add 1 lamb steak sliced
and 100ml stock, 3 sliced dried
apricots and a handful of
coriander. Cook until the stock
has simmered down and the
meat is nice and soft. Serve
with 50g cooked quinoa and
scatter 1 tablespoon of
flaked almonds on top.
Day 4
Breakfast
Cherry porridge
Cook 50ml porridge oats with
150ml almond milk. Top 4
(de-stoned) cherries and 1
tablespoon of pumpkin seeds.
Lunch
Open chicken and
salad sandwich
Slice 4 radishes and 1 spring
onion. Combine with a handful
of watercress. Slice 1 roasted
chicken breast and coat in a
dressing made from 1
tablespoon of Greek yoghurt,
the juice of ½ a lemon and 1
teaspoon of chopped mint.
Toast 2 thick slices of rye
bread and divide the mixture
between them.
Dinner
Cheesy stuffed turkey breast
with sweet potato chips
Make a deep pocket in a large
turkey breast and fill with 20g
mozzarella, and 2 tomato
slices. Pan-fry and serve with 1
Snack list
►1 banana with
1tbsp nut butter
sweet potato sliced into chips
and cooked in the oven, and a
large salad.
Day 5
Breakfast
squash and 2 large carrots,
add to the pan and pour over
400g vegetable stock. Squeeze
in the juice of 1 lemon and cook
until the vegetables are tender.
Add a handful of sage and blitz
the ingredients in a blender
until smooth. Serve with 1
tablespoon of crème fraiche
and a wholemeal roll.
Energiser smoothie
Dinner
Lunch
Roast 1 courgette, 1 yellow
pepper and 1 tomato. While
the vegetables are still hot,
crumble 20g feta cheese on
top. Serve with one smoked
mackerel fillet and 30g
cooked quinoa.
Combine a scoop of protein
powder with 180ml semiskimmed milk. Add one
frozen banana, 50g spinach
leaves, 3 chunks of pineapple
and 2 strawberries. Blitz
until smooth.
Veggie sticks with houmous
Cut unlimited carrots, celery
and cucumber into sticks
and serve with 2 tablespoons
of houmous and 1 wholemeal
pitta bread.
Dinner
Parsley and lemon cod with
sweet potato mash
Make a herb sauce by
combining 2 tablespoons of
finely chopped parsley with the
juice of ½ a lemon and 1
teaspoon of olive oil. Coat the
cod in the sauce and pan-fry
until cooked through. Serve
with 1 sweet potato, mashed,
and 100g steamed kale.
Day 6
Breakfast
Shakshuka
Dice and sauté 1 onion and 1
garlic clove. Slice ¼ yellow
pepper and ¼ red pepper and
add to the onions along with
100ml chopped tomatoes. Add
a pinch of cumin, smoked
paprika and cinnamon and
simmer. Make two wells in the
sauce and break in 2 eggs,
cooking until set. Serve with
1 slice of wholemeal bread.
Makes two
portions
Lunch
Butternut
squash and
carrot soup
Slice and fry 1 onion and 1
garlic clove. Add ¼ teaspoon
of paprika and ¼ teaspoon of
coriander. Chop 200g butternut
Smoked mackerel fillet with
feta roasted vegetables
Day 7
Breakfast
Egg soldiers on toast
2 softly boiled eggs served
with 2 slices of wholemeal
toast and a serving of
steamed spinach.
Lunch
Slimline Caesar salad
Grill 1 chicken breast and slice.
Chop 1 large tomato and 20g
cucumber and place in a bowl
with the chicken and half a bag
of mixed lettuce leaves. Make a
dressing with 1 tablespoon of
Greek yoghurt, 1 teaspoon of
olive oil and the juice of ½ a
lemon, Stir the dressing
through the salad, arrange
on a plate and top with 2
tablespoons of Parmesan
shavings. Serve with a
wholemeal bread roll.
Dinner
Turkey breast with
steamed greens
1 steamed turkey breast
served with unlimited kale,
spinach and peas.
with 2 strawberries, sliced and
a handful of blueberries.
Makes two
portions
Lunch
with houmous
►2tbsp walnuts and
2 small oranges
Broccoli,
spinach and
kale soup
►2tbsp Brazil nuts and
50g blueberries
Slice and fry 1 onion and 1
garlic clove. Add ¼ teaspoon of
cumin and ¼ teaspoon of cumin
seeds. Add ½ head of broccoli
florets, 100g spinach and
100g kale and pour over 400g
vegetable stock. Squeeze in
the juice of 1 lemon and cook
until the vegetables are
tender. Add a handful each
of coriander and parsley and
blitz the ingredients in a
blender until smooth.
Dinner
Pasta marinara
►2 oatcakes
Cook 50g pasta and serve with
50ml store-bought marinara
sauce. Stir through 100g
steamed spinach.
►1 wholemeal pitta
bread with 1tbsp
guacamole
►1 cup of miso soup
►1 large carrot cut into
crudités with 1tbsp
cottage cheese
►1 small baked
potato with 1tbsp
guacamole
►1 slice of wholemeal
toast with 1tbsp
cottage cheese
►1 apple with
1tbsp nut butter
►1 protein smoothie
►1 protein bar
Day 9
Breakfast
Egg soldiers on toast
See day 7 breakfast.
Lunch
Roasted courgette
and aubergine wrap
with tzatziki
See day 2 lunch.
Dinner
Lamb steak with baked
sweet potato and salad
See day 1 dinner.
Day 10
Breakfast
Energiser smoothie
See day 5 breakfast.
Lunch
Turkey breast with
Day 8
Breakfast
Berry smoothie bowl
Blend together 1 frozen banana
with 100ml semi-skimmed milk,
3 strawberries, 2 tablespoons
of raspberries and 1
tablespoon of flaxseeds.
Spoon into a bowl and decorate
Sponsored by
→
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steamed greens
Dinner
Dinner
See day 4 dinner.
See day 7 dinner.
Meatball stew
See day 2 dinner.
Day 11
Breakfast
Yoghurt with
berries and nuts
See day 3 breakfast.
Lunch
Makes two
portions
Broccoli,
spinach and
kale soup
See day 8 lunch.
Dinner
Lamb and apricot tagine
See day 3 dinner.
Day 12
Breakfast
Prepare
this the night
before
Overnight
blueberry oats
See day 1
breakfast.
Lunch
Prawn cocktail salad
Day 13
Breakfast
Mashed avocado on toast
See day 2 breakfast.
Lunch
Makes two
portions
Butternut
squash
and carrot soup
See day 6 lunch.
Dinner
Meatball stew
See day 2 dinner.
Day 14
Breakfast
Cherry porridge
See day 4 breakfast.
Lunch
Veggie sticks with houmous
See day 5 lunch.
Dinner
3
diet
rules
Step up sleep
with these
snoozing secrets
Eat dinner
1early
Eating a large meal
late at night can throw
off your circadian rhythm
as insulin levels will be
high when they should
really be levelling out.
Aim to eat dinner around
two to three hours before
bedtime and, if you feel
the need, have a little
snack before hitting
the sack.
2Drink
water
Water allows the cells of
your body to work to their
optimum function, so chug
back around six to seven
large glasses every day.
Sip on sleep-inducing
teas like lavender and
chamomile too.
3Eat
slowly
Slow down and really
appreciate your food to
improve digestion. Eating
quickly means you’ll
swallow excess air and
feel bloated and more
prone to indigestion. This
can hamper sleep in the
run up to bedtime.
Smoked mackerel fillet with
feta roasted vegetables
See day 6 dinner.
WORDS: LOUISE PYNE PICTURES: SHUTTERSTOCK
See day 3 lunch.
Cheesy stuffed turkey breast
with sweet potato chips
68 womensfitness.co.uk | October 2017
Focus
Sweat tosleep
Want better zzzs? Your fitness game needs to be on point
HOW TO
DO IT
I
t can be tempting to
skimp on the sleep in
order to pack more into
what you think might be a
productive day. Whether
you’re waking early for a spin
class or up late finishing off that
last bit of work, we sometimes
overlook the importance of a
solid, quality eight hours, even if
we’re doing so with all the right
intentions. But, bearing in mind
the myriad negative ways in
which a lack of sleep can affect
your healthy eating habits,
ability to work out, productivity
and mood, it’s time we took
control of our rest and recovery.
One option is to hit the gym –
even if this feels like the last
thing you want to do when
you’re sleep deprived. Exercise
and sleep have a two-way
relationship – not only does
sleep help you perform better,
but exercising can also improve
your sleep. Results all round!
A new study, released by
SleepScore Labs, not only
confirmed that being active can
help you achieve a better night’s
sleep, but it also found that 30
minutes of exercise directly
correlated to getting an extra 14
Perform 10 reps of
the first move in
the first superset,
followed by 10 reps
of the second
move. Without rest,
go on to do the
same sequence,
but performing 8
reps of each move,
then 6 reps, then 4
reps, then 2 reps.
Rest for a minute
then follow the
same pattern
for supersets
two and three.
minutes of sleep. This might not
sound like much, but it adds up!
Don’t worry if you can’t quite
manage 30 minutes every day
though – every little helps.
To make your workouts really
count while keeping them under
30 minutes, keep the intensity
high – like the workout across
the next few pages. Find that
working out late at night keeps
you wired? It might be worth
rising early to get your session
in, then hitting the hay earlier.
Sponsored by
→
October 2017 | womensfitness.co.uk 69
Focus
Superset 1
MOUNTAIN CLIMBERS
Areas trained: CORE, HIPS
Technique
➤From plank
position, bring
one knee
towards your
chest. Keep
your back leg
straight and
front leg bent.
➤Jump to switch
sides so that
SAFETY TIP
Keep your hands
directly below
your shoulders
throughout
the opposite
leg is straight
and the
t other is
bent with
w your
knee towards
your chest.
➤Com
Complete
the a
action
with both legs
to complete
co
one rep.
r
STEP-UP
Areas trained: GLUTES,
QUADS, HAMSTRINGS, CORE
Technique
➤Holding a
dumbbell in
each hand by
your sides,
stand with one
foot on a step
or bench in front
of you, the other
foot on the floor.
➤Drive up to
extend the
front leg and keep
your weight on it.
➤Lower and repeat.
Perform the allotted
reps on each side to
complete a set.
SAFETY TIP
Keep your hips
square and don’t
let your torso tilt
to one side
Superset 2
Technique
➤Start with you
your feet
together, then leap
laterally to the left
l
as far as you can,
c
landing on you
your left
leg in a slight s
squat
and hovering y
your
right leg behind
behin you.
➤As soon as you
yo
land, leap across
acro to
the right performing
perfo
the same action
acti on
the other side
side.
This is one rep.
➤Repeat
continuously.
70 womensfitness.co.uk | October 2017
SAFETY TIP
Keep your
shoulders back
and don’t
hunch over
WORDS: AMANDA KHOUV PICTURES: DANNY BIRD MODEL: CHARLOTTE HOLMES, WMODEL.CO.UK
SKATERS
Areas trained: GLUTES,
QUADS, CORE, SIDES
KIT YOU’LL NEED:
♦ Deck/box ♦ 2 x dumbbells
GET THE LOOK
CLOTHING: Roxy bra, £32, roxy-uk.
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KIT: Mat, yogamatters.co.uk; deck
and dumbbells, reebokfitness.info
SAFETY TIP
Keep your hips in
line with the rest
of your body
throughout
PLANK JACK
Areas trained: CORE, SIDES
Technique
➤Start in plank
position on
your elbows
with your body
in a straight
line from head
to heel, and
your core and
shoulder blades
engaged.
➤Keeping your
body as still
as possible,
jump your
feet out to just
wider than
shoulder-width.
➤Jump them
together,
then repeat.
Superset 3
WALKING LUNGE
Areas trained: GLUTES,
QUADS, HAMSTRINGS, CORE
SAFETY TIP
Take a large enough
step so that the
front knee doesn’t
extend past the toes
when bent
Technique
➤Holding a pair
p of
dumbbell by your
dumbbells
sides, take
tak a large
step forwards,
forw
bending both
b
knees
to about 90
9 degrees
with the back
b
knee
just above tthe floor.
➤Extend your
yo legs
and take another
an
step forward
forw
straight into
in
another rep.
re
➤Continue stepping
forwards with
each rep.
PRESS-UP SHOULDER TAP
Areas trained: CHEST, TRICEPS, CORE
Technique
➤Start in plank
position on
your hands.
➤Directing your
elbows behind you
rather than out to
the sides, bend your
arms to lower your
chest to the floor,
keeping your body
in a straight line
throughout.
➤Push back up to the
start, then tap the
left shoulder with
the right hand.
➤Repeat, this time
tapping the right
shoulder with the
left hand. Alternate
sides with each rep.
SAFETY TIP
Keep your hips
square and core
strong when
tapping the
shoulders
2
1
4
3
Sponsored by
October 2017 | womensfitness.co.uk 71
STYLE
EMBLEM VERSATILITY BRA, £130; EMBLEM CROPPED LEGGING, £155, BOTH KORAL.COM
♦ WEAR IT, WORK IT ♦
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Activewear just got hot, hot, hot with this month’s style edit
October 2017 | womensfitness.co.uk 73
→
Style
♦ TOP, £54.95; SHORTS, £59.95;
LEGGINGS, £69.95; JACKET,
£149.95; LEG WARMERS,
£19.95, ALL ADIDAS BY
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74 womensfitness.co.uk | October 2017
GO
WITH
THE
GLOW
Inspired by this season’s heat,
we’re loving these burnt shades
to top off the ideal summer glow
October 2017 | womensfitness.co.uk 75
Style
THIS PAGE
♦ STRIKE BRA, £140,
KORAL.COM; PANTS,
STYLIST’S OWN
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♦ BRA, £40; TROUSERS,
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76 womensfitness.co.uk | October 2017
October 2017 | womensfitness.co.uk 77
Style
OPPOSITE PAGE
♦ DARE BRA, £120; STORM
TANK, £80; ROLL UP
SWEATSHORTS,
£115, ALL KORAL.COM
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78 womensfitness.co.uk | October 2017
October 2017 | womensfitness.co.uk 79
Style
♦ HOODIE, £89.95;
SHORTS, £42.95;
LEGGINGS, £79.95;
TOP, £54.95, ALL
ADIDAS BY STELLA
MCCARTNEY,
ADIDAS.CO.UK
80 womensfitness.co.uk | October 2017
HEALTH
PICTURE: SHUTTERSTOCK
♦ BE KIND TO YOURSELF ♦
Maybe baby?
Bid farewell to fertility woes with our expert help
→
October 2017 | womensfitness.co.uk 81
Nature’s
fertility
fixes
Getyourbodybackin
balancetoboosttheodds
ofmakingababy
82 womensfitness.co.uk | October 2017
Health
I believe that we will discover that
the gut has a major role to play in
human fertility and reproduction
F
rom your age to
your genetics,
there are some
factors in
getting pregnant
that you simply
can’t control.
But taking a
closer look at your lifestyle could
help to maximise your chances of
conceiving. Understanding your body
and learning how to nourish it, so that
it functions as well as it can, could have
a huge impact, or so says fertility and
women’s health expert Emma Cannon
(emmacannon.co.uk). Her new book
Fertile (£20, Vermilion) is designed to
teach you to do just that. Essentially,
it’s Emma’s way of helping you come
as close to the experience of a visit to
her clinic as possible – giving you the
guidance you need to live a more
balanced lifestyle.
Fe�tility �undamentals
Emma’s approach is holistic and she
believes living a fertile life is down to
being a calmer, happier and healthier
person. ‘Regulating our lifestyles –
more rest, correct bodyweight,
following a good diet, having regular
sex, consuming less alcohol, reducing
stress is all key,’ she says. And, while
age plays a factor, (fertility starts
to decline from the age of 35) it is
certainly only one piece of the puzzle.
‘Clearly fertility and age are a hot topic
and although science will have us
believe that we all age in the same way
at the same pace, clinical experience
demonstrates otherwise, and while
it is important to factor age into the
equation, it is certainly not the only
factor. As we get older it is important
to address lifestyle issues, since the
protective mechanisms in the body
decrease and our natural repair
mechanisms are impaired as we
age,’ she continues.
The impo�tance o�
traditional Chinese
medicine
Chinese medicine could hold the secret
to boosting fertility, says Emma. Ever
heard of Jing? It’s one of the core
principles of Chinese medicine used to
describe our ‘essence’ or ‘constitution’
and also defines our reproductive
capacities and reflects the quality of
our eggs. Jing is our vital energy and
completely unique to the individual,
but we can all nourish it through a
healthy diet and lifestyle. Someone
who has good jing has a robust
immune system and is calm in both
body and mind, whereas a person with
diminished jing will be stressed and
suffer low immunity. Balancing your
internal climate can be achieved
through eating jing-enhancing foods.
These include walnuts, almonds,
pistachios, artichokes, eggs, seaweeds
and mackerel. According to traditional
Chinese medicine, our internal climate
is divided into different categories –
Cold, Damp, Blood Deficient, Hot and
Blood Stagnant. These categories
describe our tendencies and knowing
which category you fall into allows you
to develop better self-awareness. The
list is extensive, but here’s a short
synopsis of each category.
Cold
Someone experiencing a Cold
tendency may follow a raw food diet,
suffer painful periods, experience
sluggish digestion and a pale
complexion. Eating more warming
foods like carrots and beetroot,
avoiding raw food and incorporating
spices like ginger and cinnamon can
help to balance a Cold internal climate.
Damp
A Damp tendency is common with
people who live or work in humid
environments. They may suffer
from allergies or skin conditions,
find it difficult to concentrate with a
fuzzy head. Damp-relieving foods
include garlic, mustard greens,
barley water and parsley, while
sugar and wheat should be avoided.
Blood Deficient
Presenting with Blood Deficiency is
common in women who are always
on the go. Dry skin and hair, cracking
nails and irregular periods are all signs
of blood deficiency. A Blood Deficient
constitution can be nourished with
apricots, leafy greens and meat.
Alcohol and sugar should be avoided
and rest is very important too.
Hot
Heat is essential for our body to
function properly but when the
body becomes too hot, this causes
inflammation and is a culmination of
too many internal and external toxins.
Thirst, a strong temper, early and
heavy periods are all signs of a Hot
constitution, and to restore balance
cooling foods like bitter salad leaves,
cottage cheese and spinach can be
useful. Eating raw foods can help as
can cooling teas like peppermint.
Stagnant
A Stagnant tendency comes when we
feel stuck and frustrated with our lives
and this is common in couples who
have been trying to conceive for a
while. Symptoms include irregular
periods, discomfort after eating
and feeling indecisive or frustrated.
Foods that move the blood can help
a Stagnant tendency: aubergines,
pickles, quinoa and turmeric. Exercise,
taking up a new hobby and practising
gratitude for what you have in your life
are also beneficial steps to take.
The �e�tility diet
The way we choose to live our lives
will have an inevitable effect on our
fertility, so making wiser choices can
make a big difference to your chances
of conception. Firstly, maintaining a
healthy weight is important. Body
fat helps convert the male hormone
androgen into oestrogen which is
needed for ovulation, so being too thin
can hamper fertility. On the opposite
end of the scale, being overweight can
also affect fertility by increasing the
risk of insulin resistance which can
lead to an overproduction of the
hormone leptin, which again can
result in irregular ovulation. The
optimal BMI for fertility is considered
to be between 20 and 24. The best way
to regulate your weight is through a
healthy diet and regular exercise.
There are some basic rules about what
makes up a healthy diet for all of us
– consume less sugar and refined
foods and eat more fruit, and so on.
→
October 2017 | womensfitness.co.uk 83
Health
5
ing�edients
g
�or
conception
success
Emma’s principles
ffor living
g a fertile
f
life
f
Flexibility
Emma’s top 10 steps to
a balanced li�estyle
→
But Emma believes we are all
different, which means we all
require a slightly different
approach nutritionally,
dependent on our constitution.
Nourishing your body means
nurturing digestion. Emma
maintains that fertility and
digestion are inextricably linked
and it’s common for women with
irregular menstrual cycles to have
compromised digestion. ‘The gut is
the gateway to the immune system
and plays a role in moderating
our immune response. This is
important in fertility since the
female’s immune system must
adapt to allow the fertilised embryo
to implant. The role of microbes
and the benefits to human health
are only just being fully researched
and understood, but I believe that
we will discover that the gut has a
major role to play in human fertility
and reproduction,’ she shares.
To improve digestion, her advice
is to avoid eating raw foods after
4pm, eat regularly and allow time
for meals, chew food slowly to help
you absorb more nutrients from
your food, try and eat dinner early
so that your body can digest food
84 womensfitness.co.uk | October 2017
before bedtime and incorporate
homemade broths into your diet
as these are packed with nutrients.
Alcohol consumption should also
be kept to a minimum as drinking
as little as two units per day can
make it harder to conceive –
like most things, it’s likely that
moderation is the best route. When
it comes to smoking, quitting
altogether is definitely the best
route as it increases the risk of
miscarriage and ectopic pregnancy.
In terms of working out,
according to Emma, cultivating
QI (vital energy) is likely to
benefit fertility. She favours
mindful types of exercise such
as yoga, walking, meditation,
dancing and cycling over
vigorous high-impact sessions.
An American study found that
couples demonstrating high levels
of stress experienced a 29 per cent
reduction in fertility, but practising
self-awareness – noticing how
much noise there is in your mind
and deciding to switch off – is a
better way to deal with stress. The
secret is to exercise moderation in
all aspects of life and then wait for
the magic to happen!
►Honour your body
►Keep a calm mind:
have a digital curfew
once a week and a daily
screen-time limit
►Eat real food
►Get adequate rest,
do not overwork or
over-exercise
►Know thyself – address
your issues
►Make time for sex and
become a better lover
►Remember that
acceptance and
gratitude are healing
forces in our life
►Don’t compare
yourself to others
►Respect your
community and
environment
►Shift your mind from
doing to being
and receiving
Creativity
Bringing c�eativity
into our lives and valuing it.
Conception is the ultimate act
o� c�eativity yet it is amazing
how little awe we attach to it.
Nourishment
Nourishment on
all levels, not only th�ough
�ood but also th�ough our
�elationships, our wo�k and
our sur�oundings.
Transformation
The ability to
trans�orm our wounds
into wisdom.
Belief
People a�e o�ten
worried about investing in
hope and belief, but I think
it is central to health and
�e�tility. When we have hope
and belie� we p�oduce brain
chemicals in such a way that
the body �eels sa�e.
READ MORE
You can buy Fertile for the special
price of £16, inc free UK P&P
(RRP £20). Please call 01206 255
800 and quote ‘womensfitness’.
WORDS: LOUISE PYNE PICTURES: SHUTTERSTOCK
At a glance
The ability to �ace
challenges with �lexibility
and the willingness to let go
o� cont�ol to avoid rigidity
within the body.
WALK NIGHT
SATURDAY
14th JULY
2018
UNITED AGAINST CANCER
Join the fi
first
rst Walk the Night challenge and raise funds to
support people affected by breast and prostate cancers.
Walk a full or half marathon through London at night on
this amazing new challenge.
For more information and to register online:
www.actionforcharity.co.uk
01590 677854 events@actionforcharity.co.uk
In aid of:
In Partnership with
ction
for charity
lifechangingevents
Walk the Night UK (@WTNUK)
@Dream Challenges
@Dream_Challenges
TO TAKE PART YOU NEED TO PAY A REGISTRATION FEE OF £45 AND RAISE MINIMUM SPONSORSHIP OF £199
Registered Charity No’s: Breast Cancer Care: 1017658/SC038104 and Prostate Cancer UK: 1005541/SC039332.
Walk the Night is established under Giving Works. Registered Charity No: 1078770
WalkTheNight
Are you Britain’s fittest?
PROVE IT.
FitBrit 2017 is here! Men’s Fitness
and Women’s Fitness are looking
for the UK’s fittest men and
women, and you can take part in
this year’s FitBrit Challenge in all
Fitness First and DW Sports gyms
– even if you’re not a member.
FIND OUT MORE IN OUR
NOVEMBER 2017 ISSUE
on sale Wednesday 27th
September 2017
Visit coachmag.co.uk/fitbrit
GLOW
PICTURE: SHUTTERSTOCK
♦ BE YOUR MOST GORGEOUS ♦
The charcoal trend
Add this to your beauty regime and thank us later
October 2017 | womensfitness.co.uk 87
→
Beauty trend:
WORDS: ERICA BUSH PICTURES: SHUTTERSTOCK
Expertssaythisunconventionalingredientholds
thekeytoclearskin,whiteteethandlusciouslocks
88 womensfitness.co.uk | October 2017
Glow
I
nescapably reminiscent
of summer barbecues
and Santa's naughty
list, charcoal certainly
isn't the first ingredient
to spring to mind when
we consider what's
good for our skin. But,
having been used both internally
and topically for centuries
(with records dating back to the
Egyptians in 1550 BC), it's recently
become the beauty buzzword of
the moment, with nearly every
household brand including the
wonder ingredient in face masks,
cleansers, shampoos and even
toothpaste. Indeed, despite its
usual associations, charcoal is
fast becoming the key ingredient
in our beauty regimes.
Like everyone else, our obsession
with charcoal-based beauty
products began with social media.
From nowhere, our Instagram
feed was filled with strangely
compelling face mask removal
videos, the details of what that
black goo could pull away hard to
flick past. A product that promised
the removal of those blackheads
we've been grimacing at in the
mirror for years? It sounded
too good to be true.
Turns out charcoal was quite
rightly propelled to beauty hero
status – it works. 'Incorporating
charcoal into your skincare regime
can have numerous benefits,
especially if you have particularly
oily skin or suffer from acne,' says
consultant dermatologist at the
Cadogan Clinic, Dr. Anjali Mahto.
'Its ability to pull dirt and toxins
from the skin makes it a great
deep cleanser and detoxifier. It's
also a natural ingredient, meaning
that anyone can use it without
their skin being at risk of having
a reaction. Its effectiveness,
does, however, depend on its
concentration and length
of contact with the skin.'
How does it work? Charcoal in
beauty products actually refers
to activated charcoal – carbon
that's been treated to increase its
absorbency. 'Activated charcoal is
charcoal that's been reheated and
then rapidly cooled to increase the
number of pores on its surface
area,' explains Dr. Mahto. 'These
pores trap foreign particles that
the charcoal comes into contact
with (called 'adsorption') so that
they're unable to be reabsorbed by
the body, and are subsequently
removed when the charcoal
leaves the body.' Testament to its
efficacy, activated charcoal can
adsorb over 100 times its weight
in impurities, so much so that
it’s been used for centuries in
hospitals to treat extreme
poisoning cases, binding to and
removing toxins before they
reach the blood stream.
Today, the charcoal market is
booming, with face masks,
exfoliants, cleansers, haircare and
toothpastes all touting charcoal as
their star ingredient. 'The beauty
industry has introduced a number
of different activated charcoal
products in recent years,' says Dr.
Mahto. 'Due to its ability to remove
dirt, toxins and excess oils, it is
best used within a cleanser. It's
also a really beneficial ingredient
within a face mask, as the longer
the activated charcoal is in
contact with the skin, the more
impurities it can remove.'
A number of charcoal peel
masks, however, have faced
criticism for being too harsh on
the skin, with users complaining
of pain and irritation upon
removal. 'There are several videos
online of consumers experiencing
pain and discomfort when trying
to remove a charcoal peel mask,'
explains Dr. Mahto. 'This is
because the mask doesn't only
'stick' to the blackheads, but also
to the skin and hair on your face.
When the mask is removed, it
pulls off the outermost layer of
skin and associated oils which
serve as a barrier to protect the
skin from the environment. This,
plus pulling out the small hairs,
would cause significant pain – just
like waxing the face – which can
lead to irritation. Within 30 days,
the skin will replace the oils and
sebaceous filaments you've ripped
out with your mask, so the damage
will heal.' Because of this healing
period, however, Dr. Mahto
recommends not using these
peel masks too regularly. 'If you
continue to strip the skin of its
natural oils, you're likely to cause
secondary issues,' explains Dr.
Mahto. 'If you've applied a
charcoal peel mask, you should
use a gentle cleanser while you
wait for the skin to recover and
apply a hydrating, antioxidantfilled serum to aid the repair
process. Also, make sure you are
applying an SPF of at least 30
everyday, as any damage caused
by the peel may make your skin
more sensitive to UV rays.'
Are there any other risks to be
aware of? 'Activated charcoal
has a low hazard rating and so,
as a lone ingredient, it's safe for
topical use,' assures Dr. Mahto.
'Charcoal products can be used on
any skin type but are particularly
suited to oily skin. Acne sufferers
often benefit from using activated
charcoal, as the clearing of pores
and the reduction of oil can help
to control breakouts.'
And it isn't only in skincare
where the ingredient shines.
Charcoal has also been hailed
for its ability to keep our pearly
whites pearly and white, and,
according to Jennifer Jackson,
managing director at Laila
London, it was used by ancient
Romans, Greeks and Egyptians
for this very purpose. 'Activated
charcoal binds to the bacteria and
toxins in your mouth and gently
removes surface stains and
plaque, making it easy to remove
impurities and leave your teeth
sparkling white,' she explains.
Ready to incorporate this wonder
ingredient into your beauty
regime? Here are the top products
you need to get you started...
Its ability to pull
dirt and toxins
from the skin
makes it a great
deep cleanser
and detoxifier
October 2017 | womensfitness.co.uk 89
→
Glow
The original
Crystal clear
Pearly whites
Follow Dr. Mahto's
recommendation and apply
Origins Clear Improvement
Active Charcoal Mask once a
week. 'It uses active charcoal
to draw out impurities caused
by pollutants, dirt and
debris,' she says.
❒ £25, feelunique.com
Activated charcoal is
known for its love of
tannins, which is why
Beverly Hills Formula
Perfect White Black
Mouthwash helps remove
surface and deep stains
caused by tea, coffee,
red wine, tobacco
and spicy foods.
❒ £4.49, Superdrug
Thecha�coal
Do it yourself
Take beauty into your own hands with
Yes To Tomatoes Detoxifying
Charcoal DIY Powder-To-Clay Mask.
Mix with honey, yoghurt, mashed avo,
and whatever else you fancy for a
personalised masking experience.
❒ £11.99, feelunique.com
hit
Soak it up
Hair hero
Suffering from dull, dry, limp or
discoloured hair? Style Sexy Hair Color
Safe Detox Shampoo uses the power of
activated charcoal to gently eliminate
oils, impurities and product residue.
❒ £13.95, hairtown.co.uk
You won't have missed Blaq Mask
on social media. Known and loved
by celebs and bloggers alike, the
unisex, cruelty-free mask will target
toxins and draw out impurities.
❒ £14, blaqmask.com
Bubble power
Did you know that air pollution can
penetrate skin and accelerate signs
of ageing? Hailed as the solution to
pollution, Dermalogica's Age Smart
Daily Superfoliant uses Activated
Binchotan Charcoal to absorb
environmental pollutants.
£17, beautyflash.co.uk
We love this Purifying Charcoal
Bubble Sheet Mask from
Sanctuary Spa. As soon as
it's applied, the gentle,
lightweight formula reacts
instantly with oxygen to create
a million fluffy microbubbles
that dislodge dirt, grime and
pollution from the pores.
❒ £5, Boots
Bright white
Pearl Drops Instant Natural
White toothpaste boasts
an innovative formula
containing detoxifying
charcoal and optical
brighteners to instantly
transform your smile. The
low-abrasive formulation
also means its gentle
enough to use twice a day.
❒ £6.50, boots.com
It might look strange,
but this Mineral Rich
Bamboo Charcoal Facial
Konjac Sponge by
Beauty Kitchen helps to
effectively deep clean
pores and absorb
excess oils from the
skin. Use alone or with
an added cleansing
product for a serious
skin overhaul.
❒ £6.99,
Holland & Barrett
Pack a punch
Mask it
90 womensfitness.co.uk | October 2017
The original mask that
went viral amongst beauty
bloggers, Shills Black Peel
Off Mask may not be for
the faint hearted, but it
certainly does the job.
The super-thick formula
removes blackheads,
whiteheads, baby hairs
and, quite frankly, anything
else residing on your face.
Ruthless, but effective.
❒ £7.99, shills.co.uk
Magic mask
An effective complex of
botanical extracts combined
with activated charcoal make
Mary Kay's Clear Proof
Deep-Cleansing Charcoal
Mask a fast ticket to clear skin.
❒ £18, marykay.co.uk
Beauty breakthrough
As many breakthrough skincare
products do, the use of charcoal
in beauty originated from South
Korea. No surprise, then, that Korean
mask brand, Masque Bar, and its
Luminizing Charcoal Peel Off Mask
is so darn good. So much so that
an average of 3,000 packs
are sold weekly!
❒ £9.99 for 3 masks, Boots
Glow
IT’S TIME TO
TREAT YOUR
WHOLE BODY...
treatments
PICTURES: SHUTTERSTOCK
Wecherry-pickthreeofthebesthair,faceandbody
treatsdesignedtomakelifethatlittlebitsweeter
Ultimate release
for 9 to 5ers
The totalbody fix-up
Tropical fullsenses massage
WHAT Upper Back, Neck & Jaw
Rebalancing Therapy, £100 for 1 hour
WHERE Twenty TwoTraining, London,
twentytwotraining.com
THE LOWDOWN Sitting at adesk allday
cantake its toll onmyneck and shoulders.
This facial massage rebalancing technique
provides deep tissue relief and allows for
thereleaseofrestricted fasciaaroundthe
head, neck and jaw, which releases muscle
tightnessand increases blood flowtothe
skin. This unique method uses deep but
very slow movementstotargetthedeep soft
tissuestructures resulting in freer movement.
THE VERDICT As this treatmentworks ona
deep muscular level, it felt quite intense at
times, however my neck and shoulders felt
so relaxed afterwards andrelievedofany
aches and pains. Whatatreat!
Nicola Kerr
WHAT Work It Out Deep Tissue
Massage, €35 for 25 minutes
WHERE NeilsonBaiadei Mori
Beachclub, Sardinia,neilson.co.uk
THELOWDOWN A 9-5 desk job and a
penchant for badpostureleavesmy
shoulders inconstant disarray, so a
massage aimed at detoxing the muscles
was just what I needed. This treatment isn’t
relaxing –bar the aromaticscentsand deep
breathing at the start, it’s not meant tobe –
butratherfocusesintensely on theback,
neck and shoulders with a(very)firm
pressuretorelieve tightnessand aid
lymph drainage. Prepare for apummelling:
these therapists don’t hold back.
THE VERDICT Attimesitwasuncomfortable,
butpressure canbe reduced ifyou need,
andthe resultswereimpressive.
Erica Bush
WHAT Canarian Massage,
€105 for 1 hour
WHERE Aloe Spa, Sheraton Gran
Canaria Salobre Golf Resort,
sheratongrancanaria.com
THELOWDOWNThis treatment is the
perfect way to be fully immersed inGran
Canaria’s spa and wellnessscene. With
aloe veracentral toalot of the spa’s
treatments, not only doyou feel relaxed and
well stretched,your skin feels gloriously
hydrated,too. This effective massage uses
alittle-knownheroproduct –bananaoil –to
help work out knots and leave you with soft
and nourished skin. The whole massage is
performed toabackdrop ofsoothing
Canarianmusic, to relax body andmind.
THE VERDICT Instantrelaxation is justan
hour away with this authentictreatment.
Joanna Knight
October 2017 | womensfitness.co.uk 91
Glow
Lip trick
k
Hailed as beauty
sleep in a bottle,
Elemis Peptide4 Night
Recovery Cream-Oil
puts in the hours
when you can’t,
leaving skin looking
rested and healthy
when you wake up.
❒ £49, elemis.com
Beat lacklustre locks
with Original & Mineral’s
Rootalicious Root Lift
spray. Infused with
natural Australian
extracts, the invisible
spray instantly adds
volume while nourishing
and conditioning your hair.
❒ £22, Space NK
Vamp it up
Since vampy red nails are still
in, pick up iZ Beauty of London’s
Gel Effect Nail Lacquer in Front
Row for your sexiest nails yet.
❒ £6, izbeauty.co.uk
Splitting up
Split ends ruining your ‘do? With aloe
vera, green tea and lime, RPR Smooth My
Ends Leave-In Treatment is specially
formulated to seal in moisture, soothe the
cuticle and repair split ends.
❒ £14.50, Boots
beauty
heroes
Updateyourlook-hotroutine
withthesefabnewfinds
Wow brows
Find your inner Cara Delevingne with
Lottie London’s Arch Rival Shape and
Highlight Duo – the double-ended
pencil that brings shape and
definition to unruly brows.
❒ £4.95, lottie.london
Glow getters
If autumn’s killing your glow, try Algenist
Concentrated Luminizing Drops. The featherweight
serum, packed with skin-loving ingredients, can be used
alone or mixed with moisturiser to add soft-focus
radiance and anti-ageing benefits to the skin.
❒ £30 each, Space NK
92 womensfitness.co.uk | October 2017
WE
LOVE!
Law of
attraction
Forget peeling
or rinsing, this
Magnetight Age-Defier
mask by Dr. Brandt
uses electromagnetic
interactions to draw
out impurities and
tighten the skin.
❒ £63, Feel Unique
WORDS: ERICA BUSH PICTURES: SHUTTERSTOCK
Root problem
Night shift
What makes Code
Beautiful’s Lip the lip
plumping treatment?
It’s top-end list of
ingredients provide
instant plumpness
and volume. Plus
it gives a great
lip-pumping tingle!
e or under
Use alone
your favourite lippy.
❒ £20, Harvey Nichols
NOURISH
PICTURE: SHUTTERSTOCK
♦ FUEL YOUR PASSIONS ♦
The good life
Find out how to eat yourself to good health
→
October 2017 | womensfitness.co.uk 93
Nourish
Beautiful eating,
beautiful you
(published by Trapeze in
hardback and eBook,
priced £20/£10.99), takes
you through each season,
teaching you about the
types of food that are
ideal to cook and eat
throughout the year. She
wholeheartedly believes
that nature and cooking
should go hand in hand,
which is why she’s taken
the time to share over 100
nutritious seasonal recipes
in her new book.
We spoke to Madeleine
about her favourite new
recipes, the ultimate
post-workout snack and the
power of seasonal cooking.
MadeleineShawrevealshowseasonaleating
candrasticallyimproveyourwellbeinginher
newbook AYearofBeautifulEating
H
ealthy food and
happiness is what
Madeleine Shaw is all
about. You’ll rarely, if
ever, see a photo of
her where she doesn’t
have a beaming smile
on her face. As a
holistic nutritional health
coach, blogger and healthy
chef, she’s dedicated to
teaching everyone how
to feel amazing from the
inside out by learning
what we should be eating,
when and why.
However, she wasn’t
always as informed about
nutrition as she is today.
Way back before her days as
a healthy eating aficionado,
her diet consisted of
flavourless food that was,
unbeknownst to her,
jam-packed with sugar.
Moving to Australia made
her fully realise her love
of food and she made a
commitment to a healthier
eating regime. It’s far easier
said than done to break
away from your harmful
habits, but Madeleine
is proof that you can
transform your life and
start living more healthily
and happily than you could
have ever imagined.
Madeleine’s new book,
A Year of Beautiful Eating
What are your favourite
new cooking ingredients?
Recently I’ve been using
a lot of hemp oil while
I’m cooking. It’s high in
omega-3s, low in saturated
fat and ecologically friendly,
plus it tastes delicious.
What ingredient have you
sworn by for years? Eggs!
They are so versatile and
packed full of protein.
I always feel like I’ve had a
really good, filling breakfast
when I have eggs and I don’t
need to eat again well into
lunchtime. My favourite
combo is scrambled eggs
with some sliced avo!
What’s your ultimate meal
to cook when you’re hosting
friends for dinner? I love my
Tray-Roasted Cod from my
new book. It’s super simple
to make, but looks really
impressive. Plus, you can
serve it straight from the
tray, which means less
washing-up afterwards!
What’s an easy post-workout
protein snack to whip up ?
A protein-packed smoothie
is definitely what I crave
after a hard workout. My
chocolate protein powered
smoothie has spinach,
cacao, nut butter and
chia seeds in it, which
will give your beautiful
body a little extra boost.
What were the first things
that made you notice the
benefits of adopting a
healthier lifestyle?
My skin started to glow,
my hair grew and became
more bouncy and shiny
and I was having much
less [sic] problems with
my gut. I guess I just felt
better within myself.
Why is it vital to match the
food you eat with the season?
Seasonal foods have evolved
that way because it’s what
your body needs at that
time. During the winter,
your body craves starchy,
root vegetables, whereas
in the summer your body
prefers cooling produce
like lettuce and cucumber.
Giving your body what
it wants is a great way
to keep it happy!
What are your top three
recipes from your new book?
My Tray-Roasted Cod,
Vegan Banana and Peanut
Butter Loaf and my Summer
Lovin’ Bowl – I could eat
these recipes every day!
What three words would
best describe how healthy
cooking makes you feel?
Empowered. Energetic.
Happy.
October 2017 | womensfitness.co.uk 95
→
Nourish
Check out these mouth-watering,
wholesome recipes from Madeleine Shaw’s
new book, A Year of Beautiful Eating
Tray baked chicken
with tomato and
fennel
I love a tray bake – you just chuck
eve��thing in and leave, and be�o�e
you know it you will be tucking into
this lovely com�o�ting dish. Chicken
is high in p�otein, which makes this a
g�eat meal i� you do a lot o� exe�cise
because it helps with muscle �ecove��.
This goes �eally well with rice, ��esh
steamed g�eens and �oasted veggies.
Serves 4
♦ 2 large fennel bulbs, cut into ½cm slices
♦ 1 red onion, cut into ½cm slices
♦ 4 garlic cloves, sliced
♦ 2tbsp avocado oil
or melted butter
♦ 4tbsp tomato purée
♦ 3tsp ground cumin
♦ 2tsp fennel seeds
♦ 8 sprigs of fresh thyme, leaves picked
and finely chopped
♦ 1 mild red chilli,
finely chopped
♦ 2 bay leaves
♦ 1tsp salt
♦ ½tsp freshly ground black pepper
♦ Grated zest and
juice of 1 lemon
♦ 400g can chopped tomatoes
♦ 400ml chicken stock
♦ 8 chicken thighs with skin on and bone in
For the toppings
♦ 2tbsp chopped
fresh parsley
♦ 2tbsp chopped capers
1
Place all the ingredients, apart from the
chicken and the toppings, in a large
bowl and stir well. Add the chicken and stir
again. If you have time, leave to marinate
overnight in the fridge.
Preheat the oven to 180°C/350°F/gas
mark 4. Spread out the chicken thighs
and marinade mixture in a large baking tray
and put in the oven. Roast for 50 minutes,
taking out halfway through to baste the
chicken. Remove from the oven and
sprinkle over the parsley and capers.
Serve hot.
The chicken can be kept in the fridge for
days, or frozen to eat at a later date.
2
Giving your body
what it wants is
a great way
to keep it happy!
96 womensfitness.co.uk | October 2017
3
Glowing
breakfast
muffins
These are my favourite
take-to-work
breakfast muffins.
The saltiness of the
sun-dried tomatoes
goes so well with the
crunch of the spring
onions and the freshly
chopped dill. These egg
muffins can be made
the night before for
the perfect on-the-go
brekkie. They’re quick,
easy and fit perfectly
in my Tupperware.
You can eat them on
their own for brekkie
or combine with a
salad for your lunch.
Makes 6 muffins, serves 3
♦ 3 spring onions
♦ 4 sun-dried tomatoes
♦ 50g smoked salmon
♦ 6 eggs
♦ Salt and freshly ground
black pepper, to taste
♦ 1tbsp chopped fresh dill
♦ Coconut oil, for greasing
1
2
Preheat the oven
to 200°C/400°F/
gas mark 6.
Finely chop the spring
onions and slice up the
sun-dried tomatoes. Cut
the smoked salmon into
small pieces. Beat the
eggs in a bowl with some
freshly ground pepper
and a pinch of salt.
Add the chopped
spring onions, sundried
tomatoes, smoked
salmon and dill. Mix
well. Grease a six-hole
muffin tin with coconut
oil, then spoon the
mixture into the tin.
Bake in the oven
for 15 minutes,
until golden on top.
Eat hot, or cool on a
rack to pack up and
bring into work. (These
muffins will last for
three days in the fridge.)
3
Steak fajitas
with roasted
peppers
and corn
If you’ve got my
book Ready Steady
Glow, you might have
tried my chicken
fajitas. I love mixing it
up with beef because
grass-fed beef is a
brilliant source of
omega-3 fatty acids.
Grab your favourite
wraps, invite your
friends over and have
a fajita night!
Serves 4
♦ 4 x 150g ribeye steaks
♦ 4 corn on the cob ears
♦ 2 yellow peppers
♦ 1tbsp avocado
oil or butter
♦ 8 tortilla wraps
♦ 1 little gem lettuce
♦ 1 lime, cut into
wedges
♦ 1tbsp chopped
fresh coriander
For the marinade
♦ 4tbsp avocado oil
or olive oil
♦ 1tsp dried chilli
powder
♦ 1tsp smoked paprika
♦ 2tsp ground cumin
♦ Grated zest and
juice of 1 lime
♦ Big pinch of salt
1
Make the marinade by
mixing together the oil,
spices, lime zest and juice
and salt. Add the steaks
and corn on the cob, coat
in the mixture and leave
to marinate in the fridge
for at least 2 hours,
overnight if possible.
Separate out the
steaks and roll each
ear of corn in foil. Deseed
and slice the peppers into
thin strips. Heat the oil in a
large griddle pan over a
medium–high heat, or
brush the BBQ with oil.
Griddle the pepper strips
for 10 minutes until cooked
through. Then pop in the
corn on the cob and cook
in their foil for 10 minutes,
turning every minute.
Remove the foil and cook
for another few minutes
until they start to char.
Move the peppers and
corn to a plate, then
griddle the steaks for 2
minutes each side so
they’re still rare in the
middle. Leave to rest for a
few minutes, then cut into
thin slices. Shave the corn
kernels from the cob and
shred the lettuce.
To enjoy, grab a tortilla
and chuck in some corn,
lettuce, peppers and steak.
Add a squeeze of lime juice
and a pinch of coriander.
2
3
4
→
October 2017 | womensfitness.co.uk 97
Nourish
Coconut spiced
prawn korma
Prawns a�e one o� my
�avourite sea�oods
because they taste
�eally meaty, making
them g�eat in a cur��.
They’�e high in p�otein,
and in �lavour! The�e’s a
common misconception
that making cur�� is
di�ficult because it takes
time to put all o� the spices
together – so we opt �or
convenient p�e-made
sauces which can be �ull o�
nasties. This is my all-time
�avourite korma �ecipe,
which tastes better than
any takeaway you’ll have.
Serves 2
♦ 50g cashews
♦ 400ml can coconut milk
♦ 2tbsp avocado oil
♦ ½tsp cumin seeds
♦ 1 white onion, finely chopped
♦ Pinch of salt
♦ 2 garlic cloves, crushed
I’m a big �an o� chicken
salads because they’�e
ve�� quick and easy to
make. When we don’t
have a lot o� time on our
hands, this salad is the
per�ect thing to whip up.
It’s got a brilliant oriental
�lavour, with ginger
helping to fight against
cold vi�uses b�ought on
by a change in season.
Make su�e you use
good-quality o�ganic
��ee-range chicken,
and i� you’ve never hea�d
o� tamari, it’s just gluten��ee soy sauce, so �eel
��ee to swap this out!
Serves 2
♦ 2 chicken breasts
♦ Salt and freshly ground
black pepper, to taste
♦ 1tbsp coconut oil or butter
♦ 200g green beans
♦ 200g sugar snap peas
♦ 200g mangetout
♦ 2tbsp black sesame seeds
♦ 1 red chilli, deseeded
and finely chopped
♦ 1tbsp chopped
fresh parsley
1
2
Whizz the cashews and
coconut milk together in
a blender until smooth.
Heat the oil in a large pot
over a medium heat, throw
in the cumin seeds and let them
start to become fragrant for a
moment. Turn down the heat to
medium, add the onion and
salt and sauté for 4 minutes.
Add the garlic, coriander,
paprika, turmeric, garam
masala and ground cardamom
to the onion, stir well to coat
in the oil, then add the tomato
and fresh chilli. Stir and cook
for a few more minutes, then
pour over the coconut and
cashew mixture.
3
♦ 30g toasted hazelnuts
For the dressing
♦ 1tsp freshly grated
ginger
♦ ½ small shallot,
finely chopped
♦ 1tsp honey
♦ 1tbsp lime juice
♦ 2tbsp toasted sesame oil
♦ 1tsp tamari
1
Rub the chicken breasts
with a little salt and pepper.
Heat the oil in a pan, add the
chicken and fry for 6 minutes
on each side until cooked
through. Leave to cool for a
few minutes, then shred.
Steam the green beans,
sugar snaps and
mangetout over a pot of
simmering water for 2
minutes, then drain and
place in ice-cold water.
Make the dressing by
whisking together all the
ingredients. Stir the blanched
veg into the dressing, adding
a pinch of salt and the black
sesame seeds. Top the salad
with the chilli and parsley,
then with the shredded
chicken and the hazelnuts.
Serve immediately.
2
3
98 womensfitness.co.uk | October 2017
WA N T M O R E I D E A S ?
A Year of Beautiful Eating by Madeleine Shaw
(From £10.99, Trapeze) can be purchased
from madeleineshaw.com
Follow Madeleine Shaw on Twitter and
Instagram at @madeleine_shaw_ and on
Facebook at @madeleineshawnutrition
WORDS: SABRINA BARR PICTURES: SHUTTERSTOCK, PICTURES: MARTIN POOLE, EMMA GUTTERIDGE
Torn chicken
salad
♦ 1tsp ground coriander
♦ 1tsp paprika
♦ ⅓ tsp turmeric
♦ ½tsp garam masala
♦ ¼tsp ground cardamom
♦ 1 large beef tomato,
chopped
♦ 1 red chilli, chopped
♦ 300g raw prawns, shelled
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ORDER ONLINE
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Nourish
Thai
Cook your own Thai
dishes at home with
all the flavours and
textures you’d expect to
find in Thailand. Sebby
Holmes shows us how
Blistered
tomato and
lime salad
Always store your
tomatoes in a fruit
bowl, never the fridge
– a pet hate of mine
for years! Tomatoes
are porous, and take
on the flavours of the
things around them,
so if you put them in
the fridge they’ll end
up tasting like your
Camembert. It’s of
particular importance
in this recipe, where
the flavour of the
tomatoes is crucial.
By blistering them
100 womensfitness.co.uk | October 2017
on the barbecue,
they take on a smoky
flavour that turns
this simple salad
into something
truly amazing.
This is great as a side
salad with meat and
fish, but if you want
to make it a main
meal, serve with
some rice.
Serves 2 as a side
♦ 200g cherry tomatoes
♦ 2 large beef tomatoes,
sliced into 8 chunks
♦ 100g green tomatoes
♦ 2 long red chillies,
stems removed
♦ 1tbsp palm sugar (or
soft dark brown sugar)
♦ 2 limes (1 juiced
and 1 diced)
♦ Juice of 1 clementine
♦ 50ml soya sauce
♦ 1tsp caster sugar
♦ 1 stick lemongrass,
outer layer removed
and very thinly sliced
♦ 3 spring onions,
thinly sliced
♦ 50ml vegetable stock
♦ 15g coriander leaves,
roughly torn
♦ 15g mint leaves,
roughly torn
♦ 1tsp sesame oil
♦ 3tbsp sliced Thai
shallots (or
banana shallots)
♦ Salt and freshly ground
black pepper
1
First, grill all the
tomatoes and the
chillies on the barbecue.
Ideally, this should be
done over a wood fire,
but if you have an
electric or gas barbecue
they will still take on a
smoky flavour. Place
them onto direct heat
and cook for about 5
minutes on each side
until they are blistered
and charred all over and
have softened slightly.
As soon as they are
cooked, put them
straight into a mixing
bowl so no juices
are lost, as this all
contributes to the salad
dressing. Stir in the
sugar immediately,
so that it melts.
Next, add the lime
and clementine juices
and soya sauce to the
bowl. Stir, taste and
season a little if needed
– it should be sweet,
salty, sour and smoky.
Finally, add all
the remaining
ingredients, delicately
toss together and
serve immediately.
2
3
Green nahm
jim cured
salmon with
apple and dill
Among Thai chefs, bi�d’s
eye chillies a�e �e�er�ed
to as ‘scuds’, sensibly
nicknamed a�ter the
missiles developed by the
Soviet Union during the
Cold War. So it will come
as no surprise that these
little beauties can cause
some damage i� you’�e
not ca�e�ul – be su�e to
keep them clear o� your
eyes and other delicate
places. I still �emember
the first time I got jungle
cur�� paste in my eye –
although my colleagues
�ound it hilarious, it’s an
Green papaya,
pomegranate
and tiger prawn
glass noodle
salad
Thai people o�ten eat
unripe ��uits as i� they we�e
vegetables, which allows �or
a range o� delicious sweet,
bitter and sour �lavours. This
is a ve�� simple and tasty
salad that uses g�een papaya
�or its c�unchy textu�e
and sweet bitterness. In
Thailand, I have seen people
p�epa�e a g�een papaya by
peeling it and then holding
it with one hand, whilst
banging it lengthways
with a la�ge sharp kni�e,
p�oducing la�ge uneven
sh�eds o� papaya, per�ect
�or salads. I� you’�e not so
confident with a kni�e,
it is easiest to use
a julienne sh�edder.
Serves 3
♦ Juice of 2 limes
♦ 2tsp chilli powder
♦ Juice of 1 clementine
♦ 2tsp fish sauce
♦ ½tsp caster sugar
♦ 2tbsp table salt
♦ 6 tiger prawns, shells
removed and deveined
♦ 1 green papaya, peeled
and shredded, core
and pips discarded
♦ 150g glass noodles (mung
bean noodles), soaked in
boiling water for 5 minutes
until translucent, then chilled
♦ Seeds of 1 pomegranate
♦ 10g mint leaves, torn
♦ 10g coriander
experience I would not
wish on anyone!
Serves 4 as a snack or side
♦ 1 sour eating apple, grated
♦ 10g coriander leaves,
roughly torn
♦ 10g mint leaves,
roughly torn
♦ 200g salmon, bloodline
and pin bones removed
and sliced into 1cm thick
pieces 10g dill, chopped
For the nahm jim
♦ 2tbsp chopped
coriander roots
♦ 8 garlic cloves, peeled
♦ 8 green bird’s eye chillies
♦ A pinch of coarse sea salt
♦ 2tbsp caster sugar
♦ Juice of 5 limes
♦ Juice of 2 mandarins
(or clementines)
♦ 4tbsp fish sauce
1
First make the nahm jim.
In a pestle and mortar
pound the coriander roots,
garlic, then chillies (in that
order) to a coarse paste,
using the salt as an
abrasive, if necessary.
Add the sugar and pound
for a few more seconds.
This should leave you with
a relatively smooth paste,
though a little chunk is not
the end of the world.
Finally, add the lime and
mandarin juices along
with the fish sauce. The
sauce should taste sweet,
salty, sour and hot. Exact
2
quantities are impossible
to give, as the strength
of the ingredients varies
depending on where they
are grown, so adjust
the seasoning to suit
your tastes.
Divide the nahm jim
dressing between
two large bowls. In one,
add the apple, coriander
and mint; in the other,
place the salmon and
gently toss to ensure
that all the fish is coated
in the dressing. Leave
the salmon in the dressing
for 1–2 minutes, then
remove and gently toss
in the apple and mint sauce.
Serve on a large plate
sprinkled with the dill.
3
♦ 10g Thai sweet basil
♦ 10g pak chi farang (Thai
long-leaf coriander),
chopped (optional)
♦ 6 Thai shallots, sliced
1
In a small bowl, mix the lime
juice, chilli powder, clementine
juice, fish sauce and sugar. Taste
for seasoning: it should be
sweet, salty, sour and spicy.
Heat a small saucepan of
water with the salt to a
medium heat. Drop in the
prawns and cook for 1–1½
minutes until they are pink and
hot throughout, then remove and
toss them into the dressing.
Add all the other ingredients
to the bowl and mix well,
being careful not to pull the
prawns apart. Serve immediately
in bowls with chopsticks.
2
3
Thai people
often eat unripe
fruits as if they
were vegetables,
which allows for a
range of delicious
sweet, bitter and
sour flavours
→
October 2017 | womensfitness.co.uk 101
Nourish
Pomegranate
miang bites
Miang is one o� my
�avourite dishes. It’s an
absolute �lavour bomb
– sweet, salty, sour
and spicy, yet ��esh and
light at the same time.
I always have a laugh
with the bi�d’s eye
chillies when �riends
a�e a�ound, as it can be
ext�emely ente�taining
to (accidently) put a
little extra in their
po�tion. My �riends at
Thai Smile magazine
tell me that in Thailand
this dish is commonly
made with the help o�
the kids at home as it
is �un and interactive.
Traditionally, it uses
pomelo and betel
leaves, or a range o�
sweet and sour ��uits,
but I find it delicious
with pomegranate.
Serves 4
♦ 30g whole peanuts
♦ 50g desiccated coconut
♦ 200g palm sugar (or soft
light brown sugar)
♦ 50ml fish sauce (soya
sauce if vegetarian)
♦ 50g tamarind paste
♦ 20g pomegranate seeds
♦ ½ lime, diced with
skin still on
♦ 2 red bird’s eye chillies,
thinly sliced
♦ 20g ginger, peeled
and diced
♦ 10g coriander leaves,
chopped
♦ 20g Thai shallots,
peeled and sliced
(or 1 banana shallot)
♦ 2 heads of baby gem
lettuce, separated
into leaves
1
Preheat the oven to
180°C/gas mark 4. Place
the peanuts on a baking
tray on the top shelf of the
oven and the coconut on
the bottom shelf and toast
for about 15 minutes,
shaking the trays every
5 minutes to ensure that
they toast evenly. They
are ready when both
are golden brown.
Place the palm sugar
and fish sauce (or soya
sauce) in a medium
non-stick saucepan and
warm over a moderate
heat, stirring regularly
until the sugar has melted
2
and the mixture begins
to bubble gently. Remove
from the heat.
In a food processor,
blitz the coconut and
peanuts together, then add
these to the palm sugar and
fish sauce mixture and
return to a low heat. Bring
back to a gentle boil, then
remove from the heat, add
the tamarind paste, stir and
allow to cool. The mixture
should be rich and sticky,
and as it cools it should
thicken and the peanuts
and coconut should settle
on the top. At this stage, the
miang sauce can be kept in
the fridge for use later (if
placed in a sterilised jar it
will keep indefinitely).
When ready to serve,
mix all the remaining
ingredients together in a
large bowl. Give the miang
sauce a stir, then add it to
the other ingredients,
using a spoon to gently
mix it through the fresh
ingredients.
Serve the baby gem
leaves piled up nicely on
a plate, alongside the
miang mixture and allow
guests to get stuck in.
3
4
5
Grilled
bananas and
tamarind
caramel
This is an awesome
desse�t – simple,
inc�edibly tasty
and quick to whip
up. I always use
a barbecue to grill
my bananas,
as I �eel that the
�lavours benefit
��om being
char�ed over a
di�ect �lame.
However, cooking
them in an oven is
still delicious.
Serves 2
♦ 50ml palm sugar
♦ 1tbsp condensed milk
♦ 50ml thick
tamarind water
♦ 2 bananas, sliced in
half lengthways with
the skins still on
♦ 1tsp sesame oil
♦ ¼tsp flaked sea salt
1
Begin by making the
caramel. In a small
non-stick saucepan,
gently melt the palm
sugar and condensed
milk in the tamarind
water. Continue to
gently boil the mixture
until the sugar begins
to caramelise and the
resulting caramel starts
to thicken. This will not
take too long, so stay
with it. The caramel
should be thick enough
to cling to a spoon,
yet loose enough to
slowly pour off it.
Meanwhile, grill the
bananas. Lightly
coat the flesh with the
sesame oil and grill for 3
minutes on each side.
Grilling the skin too
helps to soften the
banana within. Serve
the bananas with
generous helpings
of caramel and a
sprinkling of sea salt.
2
Cook Thai by Sebby Holmes is published by
Kyle Books. WF readers can buy a copy for
the special price of £14.99 (RRP £19.99)
including free P&P (UK mainland only) by
emailing mailorders@lbsltd.co.uk or calling
01903 828503 and quoting reference ‘KB CT-SB’.
102 womensfitness.co.uk | October 2017
PICTURES: TOM REGESTER
WA N T M O R E ?
Nourish
Did you
know?
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Cooler than cool
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Move over, porridge. It’s all about
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an antioxidant boost first
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Meat-free made easy
Gone are the days of boring, bland vegan
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3 snacks
we just
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without!
Snack time is
the best time.
We’ve discovered
these good-for-you
treats that’ll keep
you ticking over
until your
next meal
Mindful
Bites Crunchy
1Bites
First there’s
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shell. Then
there’s the
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Top these
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Cocoa
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Choose
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October 2017 | womensfitness.co.uk 103
Nourish
SUPERFOOD
STATS
1 teaspoon cumin seeds or
powder provides:
8 calories
0.4g fat
0.6g carbohydrates
0.2g fibre
0.4g protein
FOOD FOCUS
Cumin
3
WAYS WITH
CUMIN
Thepowerofthetinycuminseedknowsnobounds!
CUMIN ROAST VEG
Preheat the oven to 180°C fan. Then
peel 4 carrots and slice them into
2-inch chunks and place them in a
roasting tray along with 2 peeled
and quartered red onions. Add 2tsp
fennel seeds and 2tsp cumin seeds
along with 1-2tbsp of olive or
melted coconut oil and season
with lots of salt and pepper.
Roast in the oven for 30 minutes.
CUMIN SPICED
CHICKPEAS
allowance) of iron as a woman.
Potassium is another component
of cumin that the body uses to help
regulate our heart rate, and zinc,
which is involved in hundreds of
enzyme reactions in the body and
can be great for supporting the
immune system and keeping
mouth ulcers away – always a sign
that you are rundown. Other
when consumed, which in turn
makes food digestion easier as
the body has released more of the
‘juices’ needed to break down the
food. It can also help to relieve gas
in the stomach and intestines so
may be a good one to add to your
food if you know you suffer with a
little excess wind or bloating!
There is also some positive
Just one teaspoon of cumin seeds
contains nearly 20% of your
RDA of iron as a woman
nutrients in cumin include calcium
and magnesium which we need
for healthy bones as well as good
muscle contraction and relaxation.
For years, cumin has been known
for its digestion-boosting benefits.
This is down to an active
ingredient known as thymol,
which is known to stimulate our
salivary glands, enzymes and bile
research showing how cumin
may be able to help reduce stress
and improve memory, as well as
potentially being an effective
agent in the fight against cancer
thanks to its anti-inflammatory
and antioxidant properties, so it’s
certainly not going to do you any
harm by adding it to your cooking
a bit more frequently.
CUMIN SALMON
Preheat the oven to 160°C fan.
Make a rub for the salmon by
combining ½tsp ground cumin, ½tsp
medium chilli powder, ¼tsp paprika
and a pinch of freshly ground black
pepper. Rinse the salmon and pat
dry with a towel. Place it skin-side
down on a baking tray lined with
baking parchment. Sprinkle the
spice mix over the fish and then
place in the oven and roast for
10-12 minutes. Serve with some
steamed broccoli or green salad.
FOR MORE HEALTHY FOOD IDEAS AND NUTRITION INFO, VISIT WOMENSFITNESS.CO.UK/HEALTHY-EATING
104 womensfitness.co.uk | October 2017
WORDS: NICOLA SHUBROOK PICTURES: SHUTTERSTOCK
W
ho knew
something
as small as a
cumin seed had
such ‘power’!
Belonging to the same family as
parsley and fennel, cumin is a spice
often found in Mexican, Indian
and North African cooking. It’s
most commonly found in your
local supermarket as little brown
seeds or ground powder, but you
can get black cumin, too, which is
a more concentrated version.
However, it is, in fact, the oil in
the seeds that holds the health
gems, and black cumin has a
higher concentration of oil, as
this is where the medicinal
chemical compounds are found.
Cumin contains some every day
micronutrients such as iron and
copper which we need for healthy
red blood cell production and
energy. Just one teaspoon of cumin
seeds contains nearly 20% of your
RDA (recommended daily
Preheat the oven to 180°C fan. Drain
and rinse 1 tin of chickpeas and dry
with a tea towel before spreading
on a roasting tray lined with baking
parchment. Sprinkle the chickpeas
with 1tbsp olive oil and 2 cloves
roughly peeled and chopped garlic.
Mix well with your hands, then roast
for 20 minutes. Shake the tray
every 3-5 minutes to prevent
burning and ensure they are
cooked evenly. Remove from the
oven and throw into a bowl. Sprinkle
with 1tsp paprika, 1tsp ground
cumin and some salt and pepper.
Mix well with a spoon. Allow to
cool before storing in an airtight
container for about a week.
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Nourish
feel good
There’s a sure-fire way to feel good and that’s
to eat well. And it’s easier than you think
F
rom new
superfoods
that are
constantly
popping
up on
supermarket
shelves to the latest gadgets
that promise to make your
healthy lifestyle easier, the
world of healthy eating is
constantly growing. But one
man is always ahead of the
wellbeing curve, and that’s
James Duigan. His Clean and
Lean cookbooks have been
leading the discussion in
nutrition for years, and the
latest instalment, Clean and
Lean for Life, is no different.
Putting health and
happiness first, the book
contains 150 recipes to keep
you feeling vibrant – all of
which are easy to whip up for
anyone, whether you’ve been
following James from day one
or you’re a new fan. One thing
you’ll always find with his
recipes is that they’re not
restrictive, and food is a
friend, not an enemy. ‘Food is
there to be celebrated,’ says
James. ‘The [clean and lean]
philosophy is much more
focused on food and recipes
because that’s what people
were crying out for.’
You’d be forgiven for
106 womensfitness.co.uk | October 2017
thinking that healthy eating
is a hassle. Picture-perfect
Instagram-ready meals or
expensive ‘clean’ restaurants
can make you think it is, but
according to James, the key is
simplicity. ‘You don’t need 17
different superfoods cooked
in a fancy bamboo, moonrock steamer,’ he jokes. ‘Eat
as many good quality fruits
and vegetables as you can and
if you eat meat, try and keep
it organic or locally sourced
wherever you can.’ Following
this very basic concept will
make the clean and lean
lifestyle – and cooking up the
recipes – a breeze for you.
While James’ nutrition
switch-up turned him from a
hyperactive, troublesome kid
into the picture of health he
is today, Clean and Lean for
Life will bring you your
own benefits. ‘It’s almost
impossible to describe how
good you can feel when you
start to treat yourself with
kindness and choose foods
which work for you,’ he says.
We can predict things like
more soundful sleep, an
increase in energy, and of
course improved immunity.
‘Basically anything in your
life just gets 10 times better
because that’s what healthy
feels like,’ James adds.
5
must-eat ingredients
Don’t know where to start? Here are the five
ingredients James can’t live without
1
Houmous
You always
have something
to eat if you have
houmous in
your fridge.
2
Fresh herbs
They all
have health
benefits and add
4
so many
different flavours
to anything
you cook.
Coconut oil
I cook with it
every day and put it
in my coffee.
3
5
Sweet potato
Try this
steamed or in a
stew or even fried in
coconut oil to make
healthy, tasty fries.
Harissa
When you
combine chilli,
houmous and sweet
potato chips, your
world is complete.
Ricotta pies
with courgette
carpaccio
If you have an issue
with dairy, avoid it. If
you don’t have an issue
with dairy, then enjoy
it. If you’re not sure if
you have an issue with
dairy, listen to your
body. If you’re gassy,
bloated or lethargic,
it might be your body
telling you to avoid it.
Serves 4
♦ 600g ricotta
♦ 2tbsp grated
Parmesan cheese
♦ 1 heaped tbsp green
or pink preserved
peppercorns
♦ A pinch of salt
♦ A small handful
of basil leaves
♦ Olive oil, for greasing
For the courgette carpaccio
♦ 4 courgettes, topped
and tailed
♦ 1 small red chilli,
deseeded and
finely chopped
♦ 3tbsp chopped
oregano leaves
Easy peasy
chickpea
pizza
My kids love it when
I say it’s pizza time.
This healthy version
tastes even better
than the shop-bought
equivalent and is
seriously easy to make.
We let the kids pick
the toppings and love
watching them having
fun and making a mess
in the kitchen with all
the fresh vegetables
and herbs.
Serves 4
For the base
♦ 180g gram flour
♦ 1tbsp dried oregano
♦ ½tsp garlic salt
♦ 1tbsp dried rosemary
♦ 1tbsp dried basil
♦ 1tsp tamari
♦ 1tsp tomato purée
♦ 1tbsp coconut oil
♦ Sea salt and freshly
ground black pepper
For the toppings
♦ 1 large red
pepper, chopped
♦ 1 large courgette, sliced
♦ Optional to roast:
butternut squash
(chopped), aubergine
(chopped), red onion
(chopped), mushrooms
(sliced) and any other
leftover veggies in
your fridge!
♦ 400g organic tinned
chopped tomatoes
♦ 3 garlic cloves, crushed
♦ 2tbsp apple cider vinegar
♦ Juice and zest of 1 lemon
1
Preheat the oven to
160°C/gas mark 3.
Grease 6 small moulds
or ramekins.
Mix together the ricotta,
Parmesan,peppercorns
and salt until just
combined. Mix in the basil
leaves. Spoon into the
moulds and bake for about
20 minutes, or until golden
brown around the edges.
While the pies are
cooking. Peel the
courgettes into long thin
ribbons, including the skins
but stopping when you get
to the seeds (which can be
used for something else).
Put the courgette
ribbons in a serving
bowl with all the other
carpaccio ingredients. Stir
to cover and then chill.
Serve the pies with the
carpaccio on the side.
2
3
4
5
Top tip!
It’s fine to allow cheese
into your life, but if you
feel bloated, limit the
amount you eat
♦ 1tbsp tomato purée
♦ 1tsp tamari
♦ 1tsp stevia
♦ 1tbsp red wine vinegar
♦ A handful of rocket
♦ Feta cheese (optional)
♦ 1tbsp, coconut
oil, melted
1
Preheat the oven to
180°C/gas mark 4.
Place the pepper,
courgette and any other
veggies for roasting on a
foil-lined baking tray.
Drizzle over the melted
oil, mix well and place
in the oven for about
30 minutes until
softened all the way
through. Leave to cool.
Stir all the base
ingredients in a
2
mixing bowl with 230ml
water. To make it even
easier, blitz the ingredients
in a blender (try and get rid
of the lumps). Pour the mix
into a bowl and leave to
stand in the fridge for at
least 30 minutes.
Heat a saucepan
and pour in the
tinned tomatoes. Add
the garlic, tomato purée,
tamari, stevia and red
wine vinegar. Stir well
and season to taste.
Heat a non-stick
frying pan with the
coconut oil and make
sure that the oil lines the
whole pan (so that the
base will not stick). Once
sizzling, pour in a ladleful
of batter (so that it is about
3
4
25mm thick). Once the
base has thickened and
can be lifted easily, flip
it over and cook the
other side until it is
golden brown. Place on
a foil-lined wire rack and
continue frying the mixture
until it’s all used up.
Once all the bases
have been placed
on the wire rack, spoon
on the tomato sauce.
Add your toppings and
sprinkle with rocket. If
you are including cheese
(we love to sprinkle feta on
the top) add this last.
Bake in the oven for 15
minutes. If you have
added cheese, grill for the
last few minutes so that it
goes crispy and golden.
5
6
→
October 2017 | womensfitness.co.uk 107
Nourish
Kalestuffed
baked trout
Serves 4–6
♦ 5 kale leaves
♦ A large bunch of
parsley, finely
chopped
♦ 1 small red chilli,
deseeded and
finely chopped
♦ 4tbsp olive oil
♦ 4tbsp apple cider
vinegar, plus
extra to drizzle
♦ 2 lemons
♦ 1 whole trout, about
1kg, scaled and
gutted (ask your
fishmonger to
do this for you)
♦ Sea salt and
freshly ground
black pepper
1
Preheat the
oven to about
Lemon and
coconut chia
pudding
If you’re a lover of
lemon this is for you.
There are endless
variations you can
make for your chia
pudding – have a look
at cleanandlean.com
to get inspired.
Serves 1
♦ 250ml unsweetened
almond milk/
coconut milk
♦ 2tbsp chia seeds
♦ 1tbsp desiccated
coconut
♦ 1tbsp stevia or xylitol
♦ 1tbsp coconut yogurt
♦ 1tsp ground cinnamon
108 womensfitness.co.uk | October 2017
♦ 1tsp vanilla extract
♦ Zest of 1 lemon
♦ 1tbsp coconut chips
♦ Fresh berries, to serve
1
Put all the ingredients
except the coconut
chips and berries into
your jar or bowl. Mix very
well and then leave to set
in the fridge overnight.
When you’re ready to
serve, preheat the
oven to 180°C/gas mark 4
and toast the coconut
chips on a baking tray for
a few minutes, making
sure they don’t burn.
Sprinkle the toasted
chips over the pudding
along with the berries
and serve.
2
3
180°C/gas mark 4.
Put the kale,
parsley, chilli,
olive oil, vinegar
and the juice and
zest of 1 of the
lemons into a small
bowl. Season and
mix it all together.
Slice the other
lemon into rounds.
Place the fish
in the centre of
a large sheet of foil
big enough to wrap
it in. Lay half the
lemon slices inside
the cavity of the
fish. Spoon the kale
stuffing evenly over
the lemon slices.
Season the skin
of the fish with
salt and pepper
and a drizzle of
oil, rubbing the
seasoning into the
skin with your fingers.
2
3
4
5
Place the
remaining lemon
slices along the
length of the fish and
hold them in place
with toothpicks.
Wrap the sides of
the foil over the
fish and fold to close.
Fold up the ends and
seal to create a
pocket for the fish to
steam inside. Don’t
wrap the fish tightly;
you want to leave a
little air inside.
Bake for about
30 minutes or
until the flesh is
just cooked and
falling off the bone.
6
7
Top tip!
For the cleanest
fish and best
flavour, always
try to buy local
and in season
Avocado,
bean and
mango
salsa with
spiced
prawns
This �ecipe is
summer on a plate.
The vibrant colours
o� the salad p�ove
that eating well is
�ar ��om boring.
Serves 2
For the salsa
♦ 1 avocado, chopped
♦ ½ mango, chopped
♦ 100g cannellini
beans, drained
♦ ½ red onion, diced
♦ 1 heritage tomato,
chopped
♦ 1tsp paprika
♦ 1 lemon, squeezed
♦ Sea salt and freshly
ground black pepper,
to season
♦ A handful of
coriander (including
stalks), chopped
to serve
For the prawns
♦ ½tsp mild
chilli powder
♦ 1tsp ground cumin
♦ 1tsp ground
coriander
♦ 1tbsp tamari
♦ Juice of 1 lemon
♦ 150g raw king prawns
♦ 1tbsp coconut yogurt
1
To make the
salsa, add all the
ingredients to a bowl
and mix. Season well
with salt and pepper.
To make the prawns,
mix the spices,
coriander, tamari and
lemon in a small bowl,
2
then add the prawns
and mix well.
On the hob, heat
a griddle pan for
a few minutes. Add
the prawns and leave
to cook for a few
minutes, until they
turn slightly pink.
Put the prawns into
a small bowl, add
the coconut yogurt and
mix well. Season with
salt and pepper.
To serve, spoon the
salsa alongside an
equal amount of
prawns on each plate.
Sprinkle with some
fresh coriander.
3
4
5
Top tip!
Cannellini beans
are a great source
of protein, carbs
and fibre
Griddled
pineapple
and coconut
PICTURES: KATE DAVIS, CLARE WINFIELD
Another seriously
easy post-dinner
t�eat. Pineapple is the
only known sou�ce
o� an enzyme called
b�omelain, which
is used to alleviate
joint pain and �educe
in�lammation.
Serves 4
♦ 2 handfuls of
coconut chips
♦ 1 pineapple, peeled
and sliced
♦ 4 scoops of coconut
yoghurt Ice cream
1
Preheat the oven to
180°C/gas mark 4. Place
the coconut chips on a
baking tray and toast in
the oven for a few minutes
until golden brown.
Heat a griddle pan over
a medium-high heat.
Once the pan is hot, add the
pineapple slices and grill
for 1–2 minutes each side,
until softened.
Serve with a scoop of
coconut yoghurt ice
cream, sprinkled with the
toasted coconut.
2
3
WA N T M O R E ?
Taken from Clean and Lean for Life:
The Cookbook by James Duigan
(£19.99, Kyle Books)
October 2017 | womensfitness.co.uk 109
Next issue
Healthyfood
revolution
PLUS
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110 womensfitness.co.uk | October 2017
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Ideal for home, travel and the gym, it fits manual and electric
toothbrushes and doesn’t need cables or batteries.
►Two for £5, Asda, Boots, Sainsbury’s and Superdrug
Get your grains
Good Grain Bakery strives to
provide the best quality artisan,
gluten-free, vegan products.
It uses organic ingredients to
bring you fresh bread without
the use of Hydroxypropyl
Methyl Cellulose (HMPC E464),
emulsifiers, lecithin and glycerin.
It believes that 'free from'
shouldn't be free from taste,
just wholesome and delicious.
►£3.40, goodgrainbakery.com
TO ADVERTISE IN THE WOMEN’S FITNESS DIRECTORY, CALL 020 7907 6383
Last word
Wi
Wise
words
Take your workouts up a notch
with these Just FIT mini
resistance bands, made from
eco-friendly latex. Available
in a pack of three, these bands
are ideal for both indoor
and outdoor workouts.
stay
inspired
❒ £15, justfitwear.com
Love life, keep fit and feel fab with this
month’s motivational tips and must-haves
INSTACRUSH
Dine and donate
Doing a good deed has never been so delicious! Whenever
you book a restaurant for a meal through ChariTable
Bookings, the philanthropic site will donate £1, per diner,
to a charity of your choice, with 7,646 UK registered
charities for you to choose from.
❒ charitablebookings.org
Hannah Bronfman,
(@hannahbronfman) is
a woman after our own
heart! The DJ and founder
of HBFIT is passionate
about health, fitness
and beauty, and it totally
shows. Her positive
attitude is infectious and
her sheer confidence is so
motivational. Plus, check
out her rock-hard abs!
#fitnessgoals
Ca�e �or
your cu�ls
Anyone with cu�ly hair knows
that washing your hair can be
something o� a mission. Thanks
to Aquis, �etaining the
definition o� your cu�ls has
never been so easy. Its towels
have been made ��om Aquitex,
a unique woven �abric that
wicks the water away ��om
your hair as opposed to
absorbing it. Say hello to
happy hair days!
❒ From £30, aquishair.co.uk
WE
LOVE!
NEVER MISS
AN ISSUE
Want more
inspiration?
Turn to page 54
to subscribe!
114 womensfitness.co.uk | October 2017
WORDS: SABRINA BARR
Work your muscles
‘I get inspired by setting a goal and achieving
it. I’ve always been determined, it’s part of my
personality. I’m also passionate about inspiring
people to live more healthily. I believe everyone
should have the opportunity to live a healthier
and happier life, which is why I’m so excited to
be working with Vitality to help encourage
people to make positive lifestyle changes.’
Ellie Simmonds OBE, swimmer,
five-time Paralympic gold medallist
and Vitality Ambassador
For every
ery
woman
oman there’s
Original
50+
Max
Drink
Whether you are looking to support general daily health or have a specific health interest,
Vitabiotics Wellwoman® is an advanced range of nutritional products designed to help support your
nutritional intake and life stage needs. With 45 years of Vitabiotics’ experience, there’s no women’s
supplement range more relied on than Wellwoman.
from Britain’s No.1 Vitamin Company
*
2017-05-17 ADWEWMIXCONP E 3
*Nielsen GB ScanTrack Total Coverage Value Sales 52 w/e 25 March 2017.
From
, Superdrug, Holland & Barrett,
supermarkets, health stores, independent
pharmacies www.wellwoman.com
† UK’s No1 women’s supplement brand.
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