FEMALE THE NO. 1 FITNESS AND NUTRITION MAGAZINE FOR FUN, FIT FEMALES
WORK OUT GEAR ON A BUDGET!
EXCERCISE TONE AT HOME! 5 INGREDIENT GRANOLA BAR (You can make at home!)
CAN EXCERCISE MAKE YOU SMARTER?
We find out from a women who knows!
HEALTH ADVICE
FIT MARCH 2015 / ISSUE 1 £3.99
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REASONS TO DRINKGREEN TEA
Sarah Griffiths EXCLUSIVE INTERVIEW
FEMALE FIT
EDITOR’S LETTER
This month officially welcomes in British Summertime, with the clocks changing on Sunday 29th March 2015. However, not only does in mean loosing an hour of sleep, it also means loosing the “it’s dark outside” excuse for not going for a run on an evening. Summer is fast approaching and no one wants to be covering up come June. But don’t sweat! (or do actually) If you’re looking for some fitness motivation to kick start your training regime then look no further than page 4. We caught up with fitness model, female body builder and all round nutrition expert Sarah Griffiths (who by the way looks just as amazing in the flesh as she does in the pictures). One glance of her abs are enough to put you off skipping that metafit class for life. We also give you the lo-down of this months hottest gym wear and speak to Dr Karen Postal about how exercise can make you smarter. And girls, if you take one thing from this issue remember one thing, Summer bodies are made in the spring! Amy Nicholson Editor-in- Chief
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FEMALE FIT
CONTENTS NUTRITION
9 10 13 17
Health Etc. 7 reasons to drink green tea Crush Cravings The perfect pre-gym snack
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EXCLUSIVE
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Bodybuilder, fitness model and business women Sarah Griffiths talks training and competitons. Kat Appleton talks about transforming from flabby to fit.
IN FOCUS
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P13
Can excercise make you smarter?
FITNESS
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Tone at Home
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Sweat in Style
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EXCLUSIVE INTERVIEW
THE FEMALE EXCLUSIVE INTERVIEW
With UKBFF Finalist Sarah Griffiths
BOSS
UKBFF finalist, fitness model, business women and all- round
‘fitspiration’,
Sarah Griffiths talks to Amy Nicholson about her gruelling
training regime and her search for Mr right
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f anything is going to make you feel guilty about last night’s Chinese its sitting next to this perfectly formed Liverpudlian. Sat in Costsa Coffee with my bucket cup Latte, the 5ft 6 bodybuilder orders a green tea to complement her pot of protein yogurt. Ever dedicated to maintaining her impressive physique, “I can only have this or a black coffee” she tells me. Even if you work out regularly, it’s easy to feel flabby next to Sarah. With her bulging biceps protruding from under her fitted T shirt and a bum so perfectly worked-out you could balance a kettle-bell on it (let alone squat with it), it’s not hard to see how she made it to the final of last year’s UK bodybuilding and Fitness Federation Championships (UKBFF). Although maintaining her impressive physique isn’t the only trick this lady’s got up her sleeve, she also finds time to model for various fitness campaigns, along with running a full time nutrition business. “I’m literally exhausted, it’s been the busiest year for me so far” she said. After four months of punishing her body with strenuous work outs and existing on a diet of protein porridge and rice cakes, this 33 year old is preparing to be in tip top shape to line-up in the UKBFF Body Fitness category next month. And this time, she’s going for gold...
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Photography: Joe Ehlen
EXCLUSIVE INTERVIEW
the results. I’m not used to training like that, I’m used to going to the gym and smashing it - it was killing me! So this year this year I’m entering in to body fitness, which is a class higher. You’ve got your next comp coming up next month, how’s your preparation for that going? I started training on the 2 January this year and I’ve been training ever since but this time I’ve taken a total different approach. I’m training twice a day, I’m eating 3,000 calories a day – the food intake in unbelievable. It sounds cliché but a car won’t work without fuel and your body won’t grow without feeding it. So how much muscle have you gained for the competition this time around? About a stone in muscle. Can you take me through your training regime on an average week? I train Monday to Friday but Monday to Photography: Joe Ehlen Thursday I’ll train twice a day. I train from 7.30- 9 everyday with my trainer because I do need pushing on certain muscle groups, such as legs but the rest of the AN: What age did you begin body building? SG: I’ve done fitness since I was 16. I’ve done time I just train myself. it all my life and I’ve always been in to heavy Take me through an average day in your lifting sessions in the gym but I’ve only done diet? bodybuilding for the last 18 months. I was in good I get up in the morning and I’ll have a shape and I wanted to see if I could take it to the protein shake and a black coffee. Then next level so I started my first competition prepaI’ll go to training and come back and ration last April and I did my first competition in have a bowl of porridge with September. “They told me I was protein, followed by a banana Tell me about your experience as and a yogurt. Then for lunch a UKBFF finalist? too muscular I’ll have 200grams of chicken Well last year I entered in to and 200g of potato with veg. the Bikini Fitness category but I was too muscular for the last that’s why I never won! After that I’ll have loads of one, that’s why I came second chicken again in the afternoon, and never won! along with oat cakes, rice cakes, more Really!? bananas, nuts. Then for my tea I’ll have Yeah, they said I was too big. If you look at the steak, salmon or sweet potato with veg photographs of me I was too ripped for that cateand then I’ve got to have porridge again gory. For bikini, anyone could probably get up and before I go to bed! It’s a lot! When I do that as long as you had a nice figure, but they wake up in the morning I just think “here gave my trainer feedback and said that I needed to we go again another day of eating!” I’m ‘soften’ my body a little bit. eating to fuel and it’s not enjoyable. So how did you go about softening your physique? I’d just love to go for a Chinese! I had to massively lay back on the heavy and weights and the diet but I didn’t like FEMALE | FIT
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EXCLUSIVE INTERVIEW
Photography: Joe Ehlen
I’m on steroids because I’m quite veiny but would never touch it! Don’t you constantly feel full? So Summer’s coming up, do you still keep Bloated! It wasn’t like that on the last up your strict diet on holiday? competition but because I’m on that many 100%! Last year I went to Ibiza with all carbs now I feel ill. Normally my stomach is the girls and I took my porridge and my flat but at the moment it’s bloated because protein shakes with me - I have to! I’m full of food and water. However, it’s a Do you drink alcohol? process that you’ve got to go through in the I do on holiday but I’ll stick to vodka training. because it’s low calorie. It was my birthDo you have a cheat day? day last week and I didn’t I have what you call a “years ago everyone just drink then, I made all my reefed. Basically, it’s when your body needs to a butty and a bottle of water mates go out for steak with me because that’s the only suck up a bit of normal think I could have. I’m gowas a way to live” food and fat in order to ing to the races next week reboot itself. So on a and I’ve got to take me protein sachets Sunday I’ll have a roast dinner. with me! Is there anything that you crave? How to people react to your body when you Jelly sweats like Haribo, and wine! go out? Is there any mistakes which you’ve seen othI try and cover myself up, I get so many er female body builders make? stares because people aren’t used to seeI think people can get too big and people get ing girls with muscles. My mates tell me too addicted to it to the point where they its just jealously but when I’m out and use steroids to make themselves look that I’m sober I just want to go over and say little bit bigger. People always presume that “what are you looking at?”I tried a dress
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EXCLUSIVE INTERVIEW
on the other day and I looked huge in it and calculate the exact amount of calories and I did think “what have I done to mythey would need to eat to lose it and self?” I just have a tiny waist and huge prepare the food for them. I love working shoulders and it was a bit extreme! for myself my friends call me ‘the female Are men are intimidated by your muscles? boss’. They actually love it! The thing is I’m What motivated you to set up the business? still really feminine - I don’t look like I’d opened my own gym which I had for two Jodie Marsh. years, inside the gym I had unique juices Speaking of Jodie, your a fitness model, and I’ve just expanded on that. I think but would you ever consider glamour modelits because everyone’s in to fitness ling? nowadays, years ago everyone just though a It’s not me! I’m not an underwear poutbutty and a bottle of water was a way to ing person, I’m all about the fitness. live now everyone is very conscious on how All underwear models have to do is stand they eat. there and pout but it takes a lot of hard Amy Nicholson work to be a fitness model – you have no life! Unique by Sarah Griffiths You’re single at the moment, are you looking for a man? Yeah of course, I’d love someone to @UFA_SarahG share my life with but I’d need to be with someone who “I would be terrified to get a C-section would understand my lifestyle. I think body build- –no one is cutting through these stomach muscles!” ache ing is the reason I am single because nobody can understand my lifestyle and be supportive of what I do. This is my career and I’m not prepared to change it for anybody. Do you want children? Yes but my business if far more important at the moment. When you do have children are you concerned about losing for physique? It will be weird seeing me with a six pack. Knowing me I’d probably be in the gym until the day that I give birth. I quite look forward to being pregnant but I would be terrified to get a C-section – no one is cutting through these stomach muscles! Tell me a bit about your business? And being your own boss? It’s a nutrition company. It’s aimed at people with a busy lifestyle who haven’t got time to prepare their own food. We create the food for people based on their numbers. So if someone wants to loose a certain amount of weight in a certain amount of time we’ll take their weight
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Photography: Joe Ehlen
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ETC.
FEMALE FIT
HEALTH
CUT CRAVINGS OUT SALMON
According to a recent study, brown rice contains 80% more arsenic than white rice. That’s not enough to kill you but large quantities could raise your risk of heart disease, cancer and type 2 diabetes. Concerned? Here are the best rice alternatives around: Cauliflower Rice 100g = 137 calories
Cauliflower contains sulforaphane, a sulfur compound that has also been shown to kill cancer stem cells, thereby slowing tumour growth.
ASPARAGUS
Fonio 100g = 379 calories Rich in amino acids to promote a healthy liver, hair and skin.
Sorghum 100g = 339 calories This gluten-free grain is thought to fight cancer and lower cholesterol.
QUINOA
= MOOD - BOOSTING DINNER 9
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Research from Mount Sinal St Luke’s Hospital in New York has found that tapping your forehead for 30 seconds kills cravings by 10% as it disrupts your mental image of food. Chocolate Walk it off. Studies show a 15-minute walk is enough to cut cocoa cravings.
Netflix Click your fingers mid box-set binge to help you hit the stop button.
Your Phone Stare at a wall for 30 seconds to help you resist the urge to check WhatsApp.
The percentage the cognitive part of your brain can grow if you eat one portion of fish a week. Note: cooking fish over 180 C negates those brain benefits. SOURCE: AMERICAN JOURNAL OF PREVENTIVE MEDICINE
FEMALE FIT
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REASONS TO DRINK GREEN TEA
The number of cups of green tea you need to lose weight. A study found it lowered body fat by 1.63% in four weeks. SOURCE: ANGLIA RUSKIN UNIVERSITY
A cup of green tea a day, may actually keep the doctor away.
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Compounds in Green Tea Can Improve Brain Function and Make You Smarter Green tea does more than just keep you awake, it can also make you smarter. The key active ingredient is caffeine, which is a known stimulant. It doesn’t contain as much as coffee, but enough to produce a response without causing the “jittery” effects associated with too much caffeine.
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Increases Fat Burning and Improves Physical Performance
Antioxidants May Lower Your Risk of Various Types of Cancer
If you look at the ingredients list for any fat burning supplement, chances are that green tea will be on there. This is because green tea has been shown to increase fat burning and boost the metabolic rate, in human controlled trials.
Cancer is caused by uncontrolled growth of cells. It is one of the world’s leading causes of death. It is well known that oxidative damage contributes to the development of cancer and that antioxidants can have a protective effect.
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Boosts Eyesight
UV Protection
Carrots have long been associated as a food that promotes good eyesight, but science suggest there’s a new kid on the block. The antioxidants found in green tea can actually penetrate the tissues of the eyes and produce antioxidant activity.
You may want to add a packet of green tea in addition to sunscreen and sunglasses when you visit the beach. The catechins in green tea can actually make the skin more resistant to the effects of UV rays and therefore premature skin aging.
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Dental Health and Lowers Your Risk of Infection Studies show that the catechins in green tea can inhibit the growth of streptococcus mutans. Green tea consumption is associated with improved dental health and a lower risk and tooth decay. FEMALE | FIT
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FEMALE FIT
CRUSH CRAVINGS Research from Utrecht University in the Netherlands has revealed that birthday parties provide the strongest triggers for unhealthy snacking. Next time you’re about to cut yourself a piece of cake, try clenching your fists. Studies show that this action fires up part of the brain associated with willpower.
5 The number of teaspoons of olive oil a day needed to reduce your stroke risk by 24 %.
Photography: Amy Nicholson
#HOTCOFFEENEWS
Coffee lowers the risk of liver conditions. A study by the National Cancer Institute, US, found that people who drank three cups of coffee a day were 31% less likely to show signs of liver disease.
SOURCE: BRITISH JOURNAL OF NUTRITION
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FEATURE
KAT APPLETON: “Bodybuilding has completely changed my life” In her university days Kat Appleton, 24, was desperately unhappy with her body. These days... she’s a bodybuilder. A whopping 97% of women in the UK are unhappy with their body but Kat is no longer one of them. A keen sprinter in her younger years, Kat lost her confidence after she piled on the pounds during a four-month summer trip to America. “Whilst I was there I gained over two stone and felt awful about my body”. She said. Instead of hiding her body under baggy clothes and reaching for the Ben and Jerry’s, the former Leeds met student from Norfolk, ditched the cream cakes in order to lift weights. “I now compete in female figure competitions, where competitors are judged on their muscle tone and symmetry. This year I hope to qualify for the British finals” she says. But how does a 5ft 2” former sprinter become an all butt clenching, bicep tensing machine? “I wanted to be a strength and conditioning coach for a long time and worked as an Intern at Leeds United Football Club for a year, I always knew I wanted a career based around gyms and strength training but I never in a million years thought I’d become a body-builder. I’d always been fairly fit but lifting weights was a whole different ball game” She said. After returning from the US a slightly frumpier version of herself Kat employed a coach to help bulk up and her gain muscle. Kat said “People are always surprised when I tell them my unusual hobby. I think
there is an image that pops into people’s heads of women striving to look like men, but that’s not true at all.” However, although Kat is now happy with her 9st 9lb physique it does not come without criticism. “Bodybuilding has completely changed my life it has made me more confident in every aspect. But everyone has critics – one of my favourites is “you look good now but don’t get too big.” Why? Would it personally affect you if I wasn’t nice to look at in your view?” Unlike many female body builders who often train twice a day, six times a week Kat only believes in training four days a week. She said: “I like to spilt the routine up. Monday might be legs and shoulders, Tuesday might be back and triceps and so on. Training too often causes the enjoyment to fade.” A former Leeds Met student, Kat knows what it’s like trying to battle the bulge whilst on a budget but firmly believes in buying in bulk. “It’s so much cheaper to buy in bulk and fill up you freezer - it’s not as expensive as people would believe. I manage to feed myself for a week for the price of one takeaway.”She said. So far, it looks like Kat’s bodybuilding efforts are paying off. Last year she came fourth in the NPA (Natural Body Building) Midland Championships, this year she’s been training extra hard in order to qualify for the British finals.
TURN OVER TO FIND OUT KAT’S DAILY DIET...
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INTERVIEW
Photography: Kat Appleton
KAT’S DAILY DIET
Breakfast - White fish, eggs and spinach 11am - Sprouts and nuts Lunch - Chicken and sprouts 4pm - White fish, sprouts and coconut oil Dinner - Protein shake Supper - Greek Yoghurt
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FEMALE FIT
5-INGREDIENT GRANOLA BAR
Sometimes you really just need a snack that has some serious staying power. The base for these bars is dates – which provides the sweetness. Then just add almonds, oats, peanut butter and honey and mix it all together! Simple flavours, wholesome ingredients, salty-sweet and lots of crunch. Plus- it will provide you with all the energy you need for a killer work out!
Photography: Amy Nicholson
THE PRE-GYM SNACK YOU CAN MAKE YOURSELF! Photography: Amy Nicholson
INSTRUCTIONS
1.Process dates in a food processor until small bits remain (about 1 minute). It should form a “dough” like consistency. 2.Optional step: Toast your oats in a 350 degree oven for 15-ish minutes or until slightly golden brown. Otherwise, leave them raw. 3.Place oats, almonds and dates in a bowl - set aside. 4.Warm honey and peanut butter in a small saucepan over low heat. Stir and pour over oat mixture and then mix, breaking up the dates to disperse throughout. 5.Once thoroughly mixed, transfer to an 8x8 dish or other small pan lined with plastic wrap or parchment paper so they lift out easily. 6.Press down until uniformly flattened. Cover with parchment or plastic wrap, and let set in fridge or freezer for 15-20 minutes to harden. 7.Remove bars from pan and chop into 10 even bars.
INGREDIENTS •1 cup packed dates, pitted •1/4 cup honey (or sub maple syrup) •1/4 cup creamy salted natural peanut butter or almond butter •1 cup roasted unsalted almonds, loosely chopped •1 1/2 cups rolled oats •optional additions: chocolate chips, dried fruit, nuts, banana chips, vanilla.
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W p a ca b W yo li th n m
CAN EXCERCISE MA
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n in w d a br Th ce Th ex “E h th st br u or so aft ar E th ci th br ro ce or br sp n in st 30 co ju at
We all know that exercise can have dramatic effects on our physical health, but what about our minds? Dr Karen Postal, neuropsychologist and clinical instructor at Harvard Medial School, talks about how the effects physical exercise go far beyond the prevention of disease and obesity. We all know the feeling, the 3pm slump at work that leaves ou unable to concentrate or those endless hours spent in the ibrary yet you still don’t seem to be getting anywhere with hat essay. It appears that the answer to these problems are not heading for the coffee machine, but for the gym. Just 30 minutes of aerobic exercise can help encourage the growth of
AKE YOU SMARTER? Struggling to concentrate? Cant seem to keep focused on the task ahead? Dr Karen Postal says areobic excercise is the answer...
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new brain cells, which in the long run can help make us more e all know that exercise can have dramatic efyour circulation increases, your energy levels increase and ntelligent. It’s no coincidence that so many high-achieving fects on our physical health, but what about our your thinking becomes instantly clearer and sharper. Secondwomen, from Madonna Beckham, share the carminds?toDrVictoria Karen Postal, a neuropsychologist ly, the brain releases a chemical called BDNF - brain derived dio habit. Anyone and whoclinical has ever tackledatthe stair climber has instructor Harvard Medical School, neurotrophic factor. Dr Postal explains: “This repairs our about the effects of physical exercise far beyond brain cells and helps to make connections that solidify new prettytalks good ideahow of what is going on in your bodygo when you prevention of disease and obesity. memories. Finally, exercise triggers neurogenesis, the birth break athe sweat; but what about what’s going on in your head? We all know the feeling, the 3pm slump at work that leaves of new brain cells. So far, it looks like the new brain cells The additional rush of blood around the body soaks brain you unable to concentrate or those endless hours spent in are born specifically in an area of the brain responsible for ells inthe oxygen which theytoneed to function. libraryand yet glucose, you still don’t seem be getting anywhere with making new memories.” Experienced regularly, all that extra The more get, the better they Karen Postalare thatthey essay. It appears that the perform. answer toDr these problems rushing of blood to the head primes your brain to grow. A notexactly heading for that the coffee machine, but for the gym. Just 30 recent study published in Brain and Cognition found that after xplains how works. of aerobic exercise can help encourage growth of just 30 minutes of moderate bike riding, the subjects completEveryminutes time humans engage in sweaty exercise threethe things new brain cells, which in the long run can help make us more ed a cognitive test faster than they did before exercising, and happen. First, the the frontal cortex is activated. This means intelligent. It’s no coincidence that so many high-achieving did it just as accurately. Further, the brain-boosting effect lasthat thewomen, brain cells this region start firing better, faster from in Madonna to Victoria Beckham, share theand cardio ed for at least 52 minutes after the ride. And if you happen to tronger. ” Said Dr Postal The frontal cortex is the part of the habit. take a break from regular exercise, even for up to two weeks, Anyone ever tackled the stair climber a pretty no worries. Your brain has a molecular memory, which helps brain which helpswho us has to focus and concentrate, it alsohas contribidea of what is going on of in your body which when you break utes togood the function of other areas the brain help us a it churn out high levels of BDNF after just two days of hitting sweat; but what about gym again. organise, time manage and our brains and triggers - theThe what’s going on in your “excercise repairs mental mojo that you olve problems. “So literally, the birth of new brain cells” get from cardio is not just limhead? The additional fter werush exercise, our brains of blood around ited to increasing your brain brain cells in better. oxygen” and re ablethe tobody thinksoaks and concentrate She glucose, said. which they power, it also has the ability to reduce your stress levels and need atopulse-pounding function. The more theyout get,has theabetter they perform. helps you to sleep better. Dr Postal says: “On a day when we Essentially, work similar effect on Dr Karen Postal explains more on exactly how that works. exercise, it is easier to fall asleep, and stay asleep all night. he body as a cup of coffee. As your heart rate picks up, your “Every time humans engage in sweaty exercise three things Chronic, low level sleep deprivation (for adults, 6.5 hours or irculation increases, your energy levels increaseThis andmeans your happen. First, the frontal cortex is activated. less a night) leads to less activation in the frontal cortex and hinking clearer and sharper. Secondly, thatbecomes the braininstantly cells in this region start firing better, fasterthe and results in poor concentration.” However, there’s some bad stronger.” Says Dr Postal. part-of the brain is responnews for those of you who’d rather spend your gym session brain releases a chemical calledThis BDNF brain derived neusiblefactor. for so much of what we value in efficient and lifting weights as these effects are only created from aerobic otrophic Dr Postal explains: “This repairsworkers our brain good students, whilst it helps us to focus and concentrate, exercise. Dr Postal explains: “40 minutes to an hour a day ells and helps to make connections that solidify new memit also contributes to the function of other areas of the brain is necessary to create the effects. Running, jump roping, ories. Finally, exercise triggerstime neurogenesis, birth of new which help us organise, manage andthe solve problems. rowing, soccer, tennis, lacrosse, bike riding, essentially any brain cells. So far,after it looks like the new brain are cellsable aretoborn “So literally, we exercise, our brains think exercise that gets ones heart rate up will work.” So all the and concentrate better.” She says. However, effects of more reason to hit the elliptical or head to that Box-Fit class pecifically in an area of the brain responsible forthe making exercise ”aren’t just limited to the immediate ones. rush“Exercise you’ve been avoiding. new memories. Experienced regularly, all that extra repairs our brains and triggers the birth of new brain cells If a few hours a week on the treadmill ultimately helps you ng of blood to the head primes your brain to grow. A recent in our memory centers, it is also acts as a great “insurance think quicker, make better decisions, and climb the ladder at tudy published Brain and thattoafter justDr policy” thatinour brains willCognition be healthyfound for years come.” work, your sweat will have literally paid off. 0 minutes moderate bike riding, the subjects completed a Postalofexplains. pulse-pounding work exercising, out has a similar effect ognitiveEssentially, test faster athan they did before and did it Amy Nicholson the body Further, as a cup the of coffee. As your heart ratelasted picks for up, ust as on accurately. brain-boosting effect t least 52 minutes after the ride.
FITNESS
Tone at Home Part 1 Monday = Side Plank How to do it: Lie on your left side with your knees straight. Prop your upper body up on your left elbow and forearm. Raise your hips until your body forms a straight line from your ankles to your shoulders. Hold this position for 30 seconds. Turn around so that you’re lying on your right side and repeat. Photography: JayKayFit
Wednesday = Push Up How to do it: Get down on all fours and place your hands on the floor so that they’re slightly wider than and in line with your shoulders, feet close together. Lower your body until your chest nearly touches the floor and then push yourself back to the starting position. Make sure to keep your hips lifted and your core braced the entire time.
Photography: CrossfitSouthbay
Friday = Cardio Running is one of the best cardio exercises you can do. It’s really hard to get started. But the effort is worth it, you’ll even feel better. It doesn’t matter how slow your start is, as you’ll see. It’s still a start, and any amount you can do is a victory. Photography: Mike Baird
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SWEAT IN STYLE
FEMALE FIT
ON A BUDGET
Nike Graphic Tank Top £12.00
LA Gear Muscle Vest £6.00 Adidas Hi 5 Tank Top £12.99 US Pro Med Bra £9.00
Puma Structure Skin Top £18.00
Nike Racer T-Shirt £16.99
Puma Essentials Racer £13.00
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