MYB Feb 2020 £3.99
Move Your Body
WHY DO WOMEN GIVE UP ON SPORT? Tearing down the barriers
THE FITNESS CIRCUS Unleash your inner acrobat
POST-SWEAT SKINCARE Advice on how to keep acne away when you workout a lot
ANGEL, HOLLIE & LEONA Taking us on their fitness journeys
FITNESS ON YOUR OWN TERMS
VEGAN RECIPES From salsa, to smoothies, to hummus.
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Contents
Here at Move Your Body, we want women to love their bodies through movement and taking care of themselves - both physically and mentally. In this month’s issue, we look at how having female role models in sports teams and all fitness environments is so important, to encourage girls to not give up on exercise. On page 6, we discuss why children are not enjoying P.E. and what can be done to help those children keep up their fitness, to form great habits for when they are older. Restricting food is not a way of loving your body, which is why we let registered dietician Aisling Pigott tell us why carbohydrates, proteins and fats are not the enemy, and we should be eating a varied, balanced diet by including all of these food groups in it. Many of our readers always reach out to us with skin troubles when they are working out more often, and so on page 12 you will find some brilliant skincare advice from dermatologist Dr. Anjali Mahto. At MYB, we are always thinking about all the different forms of fitness there are - exercise does not need to take place in traditional gym environments or through being part of a sports team. Instead, there are other options out there, so keep on trying to find a workout that you personally love. On page 20, we delve into an exciting fitness discipline when we talk to aerial hoop instructor Monique Bailey. It is something I have tried myself, and I can tell you it is so much fun and the other class members are always so lovely - it is the perfect way to go and make some new friends. On pages 26-28, you will find some recipes to try from Jenny Sebastian’s vegan food business ‘Just Eat Natural’. I have had the pleasure of trying one of her salsa tortilla cups and a blueberry ‘cheesecake’ at a vegan food event, and they both tasted absolutely incredible. I also give my views on the Netflix documentary “Game Changers’ on page 29, and if you have not seen it already, I think it is well worth the watch. I hope that you love reading this month’s article, it is packed full of inspirational women in the fitness and health industry and I do think it will really inspire you to go get moving. Thanks for reading.
WOMEN IN SPORT 06 Sports Psychologist Mairi Mulvenna Why are men more active than women? NUTRITION 08 Archie Kalyana Empowering women in sport. 10 Say no to dieting. Carbohydrates, protein and fats are all friends. SKINCARE 12 Skincare for girls who workout How to look after acne-prone skin after a sweat session. FITNESS 16 The Instagram edit Meet Angel, Hollie and Leona 20 Monique Bailey Welcome to the fitness circus 23 Stretch Your Body Why is it so important to stretch after a workout? 24 Wigtownshire Ladies A town rugby team with a difference FOOD 26 Just Eat Natural Amazing vegan-friendly recipes to try 29 Game Changers Looking at a plant-based diet FASHION 30 The activewear edit Feel your best self
DESIGN: Natalie Wixon EDITORIAL: Natalie Wixon Natalie Wixon Editor
PHOTOGRAPHY: Natalie Wixon
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WHY ARE WO WOM MEN MORE LIKELY TO GIVE UP ON EXERCISE THAN MEN? Sports Psychology lecturer Mairi Mulvenna has always found exercise to be a release – a way she can switch off, stay fit, and catch up with her biggest supporters - her friends. “Outside of work, sport takes up the majority of my time”, she says.
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Women in Sport Exercise brings so many physiological benefits, for example, improving mood, bringing people together, improving body image, as well as the physical aspects like increasing cardiovascular fitness levels, strength and flexibility. Twentyseven-year-old Irish lecturer Mulvenna, is captain of her local ladies’ Gaelic football team, ‘Roger Casements’ in Coventry, and also represents Warwickshire at county level. As I had never heard about Gaelic football before, Mulvenna explains that Gaelic football is one of four sports controlled by the Gaelic Athletic Association (GAA), the largest sporting organisation in Ireland. It is also known as the ‘Gaelic Games’. Gaelic football involves two teams of fifteen players on a rectangular grass pitch with two different ways a score can be made. You can either kick or punch the ball into the other teams’ goals, earning you three points, or you can kick or punch the ball between
Sports England Active Lives Children and Young People Survey 20% of boys aged 5-16 are active everyday compared to 14% of girls. The gap between the genders only widens as children grow older. Fewer than half of all children regard school physical eduction lessons as a positive experience, and a bad experience at school can put people off physical activity for life. Enjoyment is the single biggest factor in motivating children to be active. ‘This Girl Can’ campaign is designed to make physical activity more relevant and appealing to women who don’t feel sport or exercise is for them, or who have a inconsistent relationship with physical activity. The third phase #FITGOTREAL aims to encourage more women from ethnic backgrounds into sport.
two upright posts above the goals, over a crossbar. The latter would give you one point. Since submitting her PhD last year at Coventry University, in which she focused on exploring the motivational processes underpinning athlete wellbeing in sport, Mulvenna is enjoying getting back into another GAA sport called ‘camogie’, also known as ‘hurling’. She describes it as similar to hockey but it takes place ‘in the air’. The reality is, many kids do not want to participate in school physical education (P.E) classes. Mulvenna says that “It is a worrying statistic that unfortunately accurately reflects modern society.” A huge factor which discourages kids from participating in P.E is commonly overlooked and that is the feeling of embarrassment. The way many P.E classes are structured is that kids will be told to pick who they want to be on their team for a particular sport, which will favour the popular kids and result in other kids having the fear of not being picked. Mulvenna also highlights that teachers may put a stronger emphasis on achievement rather than on participation, which can further demotivate kids from exercise, because it prevents them from trying. Another barrier which hugely affects P.E participation of girls in particular, is the issue of body image. Many teens grapple with feelings of insecurity and low confidence, making them want to hold back and not push themselves to play sports. And if someone is trying a new sport or fitness activity for the first time, then they understandably may not be so good to begin with, but this lack of ability can discourage them from continuing the sport. However, through perseverance and effort, results would start to show. After all, everyone (including top athletes) start somewhere. A common misconception many women have about fitness, which is linked to body image, is the belief that strength training - for example lifting weights, will make them appear bulky, and instead they think they should be doing extensive amounts of cardio to stay as slim as possible. It is a standard set in today’s society, largely portrayed in the media, which seems to suggest that a woman should fit into some kind of ‘skinny’ mould and that they will only see progress if they exercise for hours on end. But exercise should be enjoyable. It should be finding a form of fitness that you love to do, rather than something you dislike. And, it does not need to be hours of running, it could be as simple as going for a walk or a swim. In fact, Mulvenna stresses that you should “go at your own pace”, because “you are in control and (you) make the decisions.” In order to break down these misconceptions and encourage girls to remain in sport, Mulvenna thinks that education, having
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a supportive network around you and having role models is crucial. “It is so important that if we want young children to continue sport engagement through to adulthood, they need to have someone they aspire to be, someone to look up to and seek to achieve similar, or to even surpass in terms of levels of success. Without this, it is no wonder young girls choose to step away and focus their time and efforts into some other area.” But, join a new sports club that interests you. In fact, Mulvenna says “when I first moved to Coventry, I knew no-one so the first thing I did when I heard I was successful in my PhD application was google GAA teams in the area. No matter where you go in the world, the GAA provides you with a sense of home away from home – we are a family and for that, I could not be more thankful.” There are so many ways to get creative with fitness as well, with ‘Move Your Body’ magazine documenting a wide range of fitness activities you can try. Inequality between men and women in sports does not only happen in school P.E lessons either. Mulvenna talks about the most common negative experience she continually encounters as a woman in sport and that is the lack of respect womens sport gets in direct comparison to men competing in the same sport. “Often when we have fixtures on the same day and/or time to our male counterparts, they will always get first preference on important decisions that shape how the day unfolds. From preferred match times, pitch to play on and changing room facilities, the list goes on. “(Women) play second best to males – we have some way to go before equality is established across the board.” Yes, there is a long way to go in terms of encouraging women to stay in sport, however, Mulvenna is certain that things are improving, crediting campaigns such as the ‘20x20 – If she can’t see it, she can’t be it’ and ‘This Girl Can’. Things are on the up.
“Go at your own pace. (You) are in control and (you) make the decisions.”
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ASIAN WOMEN IN SPORT Archie Kalyana was hired by BBC Sport last year as Diversity Producer for Cricket. Kalyana scouts’ players, coaches and media staff involved in cricket, to ensure there is diversity of ethnic backgrounds among them.
The BBC hired Kalyana in November 2019 because they saw that there was a lack of both people of colour and women in cricket. When I spoke to Kalyana on a stormy Sunday evening, her passion and enthusiasm for her job shone through, with her telling me that she practically skips to work and loves her job. “It took me twenty-three years to get to this point in my career”, she says. “And I can see how much change has happened”. She is referring increased equality for women, talking about ‘Me Too’, and the United Nations ‘He For She’ campaign. “It is our responsibility to tell the stories of women to encourage girls that there are people out there who look like them and that also love doing what they do. We need role models, women who look like us – where are they?” As well as there being a lack of role models, she thinks that there are a number of reasons preventing women from participating in sport, questioning whether local clubs are professional enough. For instance, those who do not live in a big city, may be denied the resources, facilities and funding needed to help girls get into major leagues of their chosen sport disciplines. Added to this, Kalyana feels that it is around the age of thirteen, that girls begin to drop out of sports due to having poor body image. One of Kalyana’s biggest career achievements is when she won the Asian Women of Achievement Award in 2019, after being nominated by a producer friend. She tells me how proud she was of the female Asian community at the ceremony. Being an Asian woman herself, Kalyana has a career commitment to get women - particularly Asian women into sports, and to put them on the map, so to speak. She tells me about her travels to Pakistan with her job, saying how momentous it was last year, as the Sri Lankan cricket team went to Pakistan for the Cricket World Cup – this was the first time in ten years, after the Sri Lankan team buses were attacked with guns and grenades in 2009. With her job,
Photo courtesy of Archie Kalyana
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“We need role models, women who look like us - where are they?”
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Women in Sport
Photo courtesy of Archie Kalyana With her job, Archie is also heavily involved with the cricket coverage for the Indian Premier League, travelling to her home country to film the ‘Rajasthan Royals’. As a cricket producer, she does feel that there is not an equivalent women’s cricket team in these countries on the scale of the men’s teams. She talks about being particularly interested in doing a piece on Mithali Raj, the current Indian women’s cricket captain from Rajasthan, who is frequently described as the greatest Indian cricket batswoman. “We have got to look at female teams – and put their work at the forefront”. I ask her to tell me about a typical working day for her. When she is in the UK, her work is based in Manchester, where she will meet with the senior management and editorial teams to feedback ideas, speak with potential contributors, connect with new people, look up budgets, set up filming and work with editors - overseeing filming projects. When she is abroad, such as when she is in India, days can range from twelve to eighteen-hour ones, coupled with jet lag and extreme hot weather conditions. She may be at the stadium watching players train, while directing the cameramen, conducting
interviews with players for networks such as BBC Live, TMS and 5Live. This is one huge feat, considering the difference in time zones with these locations. Kalyana might also change locations several times during the day, if she may need to go to a player’s house and interview them, or talk to locals for a broadcast piece, or perhaps the camera crew need a sunset shot. As well as travelling all over the UK and abroad with her job, Kalyana is an extremely busy woman. But her hard work doesn’t end there. She is a part of the England and Wales Cricket Board (ECB) Innovation Builder Panel and of Street Child United - a UK charity which aims to use sport to help street-connected children globally. Kalyana is particularly impressed that singer Katy Perry is set to perform at the Women’s Cricket World Cup Final in Australia on Sunday 8th March. The date is particularly significant as it is also International Women’s Day. Kalyana thinks that, the fact that Katy Perry is singing at the event, will mean that more girls are tuning in to see her perform, resulting in greater visibility for women’s cricket. A campaign featuring Perry alongside the Australian cricket team player Ellyse Perry, sees them both
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depicted in a wall mural in Melbourne, to publicise the event. It is clear that Kalyana is the type of person we want to be covering women in sport because of her commitment to telling the stories and increasing visibility of the women who play it. And for a woman wanting to work in the media coverage of sport, she says they must be creative, innovative and have an interest in sharing the stories of those who are under-represented. “Go for it, the platforms are there, you will have a good support network and your voice will be heard.” She tells me just how rewarding her job is and calls it a huge responsibility, to empower more women to get into sport. Her dedication to her work, and her achievements in the industry are evident that she is doing just that.
For more information about Archie Kalyana, visit www.archie-kalyana.com
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SAY GOODBYE TO DIETING. WE SHOULD NEVER CUT OUT ANY FOOD GROUPS. We have heard it all before. Counting calories and restricting oneself of food, in order to lose weight. It is particularly common in January, when people are trying to lose weight after overindulging at Christmas. We learn from a registered dietician why we should not take this approach to the food that we eat at any time of the year. Dieting to lose weight is unattainable because we as human beings, need food in order for our bodies to function at their best, whether we are an athlete or a more sedentary person. We got the breakdown about macronutrients and micronutrients from registered dietician Aisling Pigott (BsC Human Nutrition and Dietetics, PgCert Sports Nutrition, MsC Advanced Dietetic Practice) from Cardiff. She explained that macronutrients are large nutrients which give us energy. These large nutrients are carbohydrates, protein and fats. Micronutrients are nutrients which are needed in smaller quantities, including vitamins and minerals, which are crucial for our metabolism, health and wellbeing. Pigott does highlight that “as a society we are much less active than previous generations. Many of us work in sedentary jobs, drive between locations and have tools which make life easier. Therefore, it makes sense that our energy needs are different. We still need some energy, but this does need to be adjusted.” Carbohydrates and fats especially get a bad reputation. Although carbohydrates are our main source of energy, Pigott thinks that people are afraid of eating them because “Media, social media and celebrity culture have sold us this fear of carbs, so we start to believe it. Bread, rice, pasta and fruit are seen as ‘bad’. This means when we do actually eat them, we are so consumed by guilt.” But when I ask why food should not be deemed as a ‘good’ food or a ‘bad’ food, she tells me that it is because “food is food. It’s amazing, nourishing and delicious. Our relationships and behaviours around food can be good or bad, but food is what keeps us going. When we start to categorise food as good and bad, we start to get caught up in the continuous mixed messages we receive around nutrition, where ‘carbs’ are bad, ‘fat’ is bad, even avocados get a bad rep…all of a sudden, all we are left with is some kale and celery juice.” Something else seen a lot in the media is the word ‘detox’ and the idea that we should be juicing to get rid of toxins from our body, when in fact, our body’s organs are fully capable of doing this. And as Pigott points out cutting out carbohydrates is often “unmaintainable and leaves us feeling a bit glum, tired and craving more.” Instead eat the
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Nutrition carbohydrates, with Pigott suggesting eating “starchy carbohydrates, particularly fibre rich ones like wholemeal bread or rice to provide a slow and steady release of energy.” It is also extremely dangerous when women begin to cut out fats from their diet. Pigott stresses the importance of how women should be eating a healthy, balanced diet, because our nutritional status has a huge impact on our menstrual health. While the macronutrient group ‘fats’ can be misleading as meaning body fat, Pigott says that our body does require some fat for essential vitamins, energy and body stores, and that certain vitamins are only found in fats. “Inadequate energy and body fat lead to amenorrhoea”, medical term for the absence of periods, “which can impact fertility and bone health.” Cutting out fats is not sustainable in the long-term. So, the take home message is to not restrict food, dieting is banned, and to eat a varied, balanced diet with plenty of colour, eating from all the different food groups. And more indulgent treat foods should be enjoyed. If you are craving a pizza, have the pizza. If you just cannot stop thinking about chocolate, eat the chocolate. Just make sure you are doing so in moderation.
Aisling Pigott’s Go-To Workout Snacks Everyone is different. Some people do not like to eat before exercising as they find that it makes them feel sick. Others need some more sustenance to fuel their workout. Pigott tells us it is based on the intensity of our session. Here is an example of her go-to pre and postworkout snacks.
Pre-workout
Pre-workout meals should contain some carbohydrate and be low in fat - nobody wants to feel queasy and full. Lower impact or short workouts may not require lots of carbohydrate. A small banana or some breadsticks and hummus are good ‘go-to-snacks’.
Post-workout
Post work-out meals again depend on the length and intensity of the workout. A long, or particularly gruelling workout may require a protein hit – low fat Greek yoghurt with fruit and a drizzle of honey is my ideal post workout snack.
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SKINCARE FOR GIRLS WHO WORKOUT
Skincare
Are you someone who loves breaking a sweat at the gym, only to be met with the appearance of continual breakouts? Have no fear because we tell you how to look after your skin when you have oily, acne-prone skin. So go ahead and smash your workout without giving your skin a second thought.
AFTER A MORNING WORKOUT
1. Cleanse your face. If you have
oily, acne-prone skin, try a gel-based cleanser. If you have dry skin we recommend using a cream-based cleanser.
2. Try a serum which can help soothe
skin and keep acne at bay. Niaminacide is a great one to try.
3. Apply moisturiser and sunscreen.
If your skin is oily, get a product which combines the two. If your skin is on the drier side, use both.
AFTER AN EVENING WORKOUT
1. Cleanse your face, the same way as you would in the morning.
2. Apply a treatment used to help
spots such as retinol. (Please note that retinol can cause sun sensitivity and should not be applied in the daylight.) It can also easily irritate the skin and it is best to start applying only two days a week and gradually build up tolerance.
3. If you feel your skin is very dry then
you could use a night cream before bed.
You have just completed your morning workout but now you have an exhaustive list of errands to tick of your list before going home. Or you leave that evening spin class sweaty, redfaced and tired. You go home and wait a while before washing your face. But it is so important that you wash your face as-soon-as-you-can, particularly if you have acne-prone skin. Consultant dermatologist Dr. Anjali Mahto, member of The British Association of Dermatologists (BAD), and author of the popular book ‘The Skincare Bible’ warns against this. “Tight fabrics, sweat and heat can block hair follicles and create a warm, moist environment for bacteria to multiply in. This combination of blocked hair follicles and multiplying bacteria can lead to acne forming.” Not only does this concern the face, but other areas of the skin where more oil is produced, such as the back and the chest. Therefore, it is imperative that you change out of that compression sports bra and leggings set and jump in the shower as quickly as possible. You could even try wearing looser, more breathable clothing to workout in if you are really struggling with acne. But, what does actually cause acne? Dr. Mahto says that acne is caused when the skin produces excess oils, and dead skin cells are not shed enough, causing the follicles to become blocked, resulting in blackheads to form. Adding even more complication is that there are two different types of blackhead to contend with - blackheads and whiteheads. The difference between the two is that blackheads form when the pore is stretched, and the build up of oils and dead skin cells are exposed to the air which turns them ‘black’. Whiteheads on the other hand, form when the pore is closed. So we now know just how important it is to wash your face and body in order to prevent acne, but what if you are still having breakouts? Dr. Mahto advises that there are a range of different over-the-counter treatments you can try. Great ones include benzoyl peroxide, niacinamide, salicylic acid, azelaic acid and retinol. However, all of these can cause irritation to the skin and it is best to start off using these products only a couple of days a
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week and then gradually building up tolerance. Let us go into more depth about each of these products. Benzoyl peroxide reduces acne by killing bacteria and helping to get rid of dead skin cells. Niacinamide is a form of vitamin B3 which helps to regulate oil production and has anti-inflammatory properties - helping to soothe the skin. An added benefit is that it also aids in brightening the complexion of the skin. Salicylic acid is a betahydroxy acid (BHA). What this means, is that it is an oil-soluble molecule which works deeper into the skin. It is a chemical exfoliant which is both antibacterial and anti-inflammatory, ideal for oily, acne-prone skin. Azelaic acid is a naturally-occuring acid found in grains which helps to clear away bacteria. Finally, retinol is a miracle skincare ingredient that you should add into your skincare routine. Retinol is derived from vitamin-A, which unclogs pores and increases cell turnover to slow down signs of ageing. It is so helpful to many people dealing with acne. Although, it is important to remember not to use retinol in the daylight, and to apply a broadspectrum sunscreen during the day, as retinol makes the skin more sensitive to sunlight. If you are having problems with acne, try some of these products to find out what works for you. It is best to give these creams and gels some time and not to expect progress overnight. Similarly, do not go all-in at once, as these treatments can cause irritation and so it is better to only start with application a couple of days a week. For those with severe acne that does not go away with these over-thecounter options or from using doctorprescribed antibiotics, patients will often be referred to a dermatologist. A powerful drug called Isotretinoin may then be given, however it does have side effects and you can only get a prescription for it by a consultant dermatologist. The most important skincare rule is not to suffer in silence. Go to your healthcare provider if you are having trouble with your skin sooner rather than later. And if it is recurring, then be persistent. For more information about finding a dermatologist, visit: www.bad.org.uk.
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THE INSTAGRAM EDIT
Three amazing personal trainers sharing their fitness journeys, helping to inspire and educate other women about looking after their bodies.
Photo courtesy of Angel Howarth
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Fitness
Angel Howarth Fashion Marketing graduate Angel discovered a love for fitness which altered her career path and meant that she could combine her education with helping others live a healthy lifestyle. Sitting in her regular coffee shop Caffè Nero with her nose deep into her laptop, 22-year-old Angel Howarth would be doing one of three things in her final year at university. She may have been juggling her many assignments for her BA in Fashion Marketing or learning about muscles, ligaments and tendons for her personal training course, or posting a motivational picture to her 60,000 Instagram followers - usually of her at the gym. Considering Angel only began her fitness journey in 2017, her account has rapidly grown, yet she is one of the most down-to-earth people you could ever meet. “Initially I started my account because I had taken a few selfies in the gym and thought I wanted to post them to share with the world what I’m up to. But then, I began to see some progress in what I was doing, and not just the physical gains but how much happier the gym was making me. After that my page began to attract a bit of an audience that has just continued to grow since I started. I now want my account to be educational and motivating, a positive space for people to come to on social media.” In between this, Angel would be lifting weights at the gym or working at another coffee shop in her town. “I think exercise is important as part of living a healthy lifestyle, I think we need to create some awareness of the benefits exercise has and educate
people about it and taking care of our mental and physical health.” Angel expected that she would take up a career in the fashion industry after studying Fashion Marketing at university. However, as she saw her mental and physical health get better and better, she quickly realised she wanted to combine her love of fitness with her knowledge of business, which she had gained at university. And so, she decided to jump-start her personal training business. Angel’s main goal is to motivate and educate more people to live healthily and take care of their mind and body, to help people change their lives in a positive way. “Now (that) I have a gym routine, I manage to eat healthier, I am more productive, more focussed and generally just happier in myself.” Angel believes that women do get more anxious about going to the gym than men, because lifting weights is not talked about as much amongst women, and so it is a step out of their comfort zone, which can be daunting in not knowing where to start. “My advice would be to expect to feel a bit uncomfortable at first. Don’t be put off if you feel uncomfortable or nervous, because that’s completely normal. I
would recommend getting an induction from a personal trainer or a member of staff at the gym because they can show you around and how to use some of the equipment. They will be able to help you find your way.” Angel also recommends going to the gym with a friend or a sibling because if you have someone to train with, it can make you feel more motivated and confident which is a winwin situation. So why not ask your friend if they would like to go the gym with you.
“Now (that) I have a gym routine, I manage to eat healthier, I am more productive, more focussed and generally just happier in myself.”
Follow Angel’s fitness journey on Instagram @angfit1 Move Your Body
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Hollie Marie Kirk From performing gravity-defying spins and some incredible inverts, Hollie Marie Kirk is one talented pole and fitness instructor. The Leicester-born, 23-year-old is all about sharing her love for health and fitness with others, to help them improve their mental health, motivation and fatigue. Pole fitness is one of Kirk’s biggest interests. She says her first ever pole fitness class was in 2013 and all she can remember is the adrenaline she felt after it. “I don’t think I have ever felt this passionate about something that isn’t food in forever”, she jokes. “To be able to share this (passion), watch people progress, surprise themselves with how fantastic they are, watch them grow, become a part of our pole family and make themselves proud, is 100% the best feeling ever.” Not only that, but she is also a personal trainer at Virgin Active. Kirk began working there this past January, after passing her Level 3 Personal Trainer qualification in September 2019. “I wouldn’t say I decided to become a fitness instructor. Originally I started teaching Pole Fitness because it was and still is, one of my biggest passions and I wanted to share that passion with as many people as I could. Then, as I was working for a PT facility, I found myself lifting weights and doing things I never thought I would ever do. Before long, health and fitness as a whole became my biggest passion in life.” For a gym session, Kirk loves to lift weights, saying that she finds it easier to schedule in workouts now that she works at a gym. It could be in the morning or the evening, she might only have half-an-hour, or she might have an hour, but give her the right music and she will be lifting. “The best way to get a workout in, is one-hundred percent what’s convenient and fun for you. Everyone is different - what I like, may not necessarily be what my neighbour likes to do for fitness.” Kirk takes such a grounded approach to fitness, making it accessible for everyone and is so committed to helping other women with their fitness goals. “Women should look after their bodies because they want to. Not because they feel they have to or because their partner thinks they should or if society thinks they should - but because they want to. Taking care of our bodies does not always mean we have to be in the gym 24/7 lifting heavy weights or doing
“Everyone is different - what I like, may not necessarily be what my neighbour likes to do for fitness.”
Photo courtesy of Hollie Marie Kirk
boring cardio. Caring for your body could be something as simple as clean eating, or looking in the mirror every morning and telling yourself that you look beautiful. Women should look after their bodies just as much as any other person in this world, but we should take care of them how we want to”. Kirk also gives us an important reminder that no one is looking at you or judging you at the gym. It does not matter if you are not wearing expensive sports clothing brands either. Everyone is there to better themselves. “I train because it makes me feel good, it makes me feel proud that I have achieved more than what I did the day before. I train because not only am I training my body, but also my
mind, to be more disciplined and more loving of myself.” Kirk also encourages us to not be afraid to get help from gym instructors and personal trainers, who are there to show you how to exercise safely. Kirk gives some top advice for new gym-goers. “Follow people online who inspire you, start small and build your way up. The sky is the limit and you have the power to do anything you put your mind too. Be patient, be disciplined and be brave.” Kirk has many hobbies as well, sharing that she likes to go alpaca walking, an activity in which you quite literally take alpacas for a walk through the countryside. Hey, we told you already - there are so many ways to move your body.
Follow Hollie’s fitness journey on Instagram @holliemariekirk
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Fitness
Leona Love Spreading positivity, sharing her clients’ accomplishments, giving proper exercise form tips and workout ideas, and posting some photos of her life, 30-year-old personal trainer Leona Love’s Instagram is motivating and inspiring.
Based in Wolverhampton, Leona started going to the gym when she was 18 years old but did not start weight training until four years ago when she decided she wanted to start taking better care of herself. She tells me that in the past she struggled with under-eating and doing excessive amounts of cardio. “It’s so easy to go the wrong way just to look a certain way, when all it really takes is a lifestyle change where you can actually enjoy all the things you love.” She turned that all around when she began eating properly and discovered her passion for weightlifting and high intensity interval training (HIIT). “It makes me feel good on
the inside and outside and it also makes me feel strong. Whenever I’ve been going through a stressful time in my life it has always helped me.” Growing up, Leona says that she always loved being active, particularly dancing and running. She does not promote fad diets or extremist methods of fitness, but instead has a more realistic approach to staying healthy. Other activities she enjoys include simply walking her dog but concludes that she is open to trying and learning anything new. As a female-only personal trainer, Leona says that she decided to help other women because she felt that she could
Photo courtesy of Leona Love
completely relate to them. She thinks that more girls would be encouraged to keep fit if there was a bigger focus on being healthier overall, rather than an emphasis on working out for appearance purposes. And for everyone out there wanting to go to the gym for the first time Leona gives some top tips. “Go with a friend or seek the help of a personal trainer, try classes, find some good tunes to listen to, and focus on you - and only you, when you walk through the doors.” So be brave and just show up to the gym and you will probably surprise yourself. Following women like Leona, can also provide you with some great gym ideas.
“Focus on you - and only you when you walk through the doors” Follow Leona’s fitness journey on Instagram @leonalovefitness
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“Sometimes all you need is twenty seconds of courage, and something great will come out of it.�
Photo courtesy of Monique Bailey
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Fitness
The Fitness Circus Have you ever dreamed of joining the circus? Wanted to move like a gymnast or an acrobat? Maybe you can make your dreams a reality by learning aerial. Aerial is an umbrella term for disciplines such as aerial hoop, aerial yoga and aerial silks. These three practices target many different muscles in the body, and are all an excellent way to become stronger, more flexible and to improve your fitness. The differences between each style is based on the equipment used to create the movements. A vertical ‘hula hoop’ is hung from the ceiling for aerial hoop, hammocks are used for yoga flows and poses in aerial yoga, and long pieces of fabric are draped from high heights, known as the silks. I was never aware of the acrobatic movement styles of aerial, until I began seeing actresses Janel Parrish and Troian Bellisario from Pretty Little Liars post extraordinary videos of themselves. They would be climbing, unravelling and then climbing back up the silks. I made it my mission to find out what it was that they were doing. I was in awe of how strong they must both be to be able to hold their bodies up like that. Fast forward to 2019, and I got to give both aerial hoop and aerial silks a go for myself. Aerial yoga is pending. And all I can say is that I had so much fun.
“Sometimes all you need is twenty seconds of courage, and something great will come out of it.”
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I met Monique Bailey around this time at these classes, who is now a certified aerial hoop instructor at Cumbria Pole Art in Carlisle. Bailey began practicing aerial hoop in October 2017 as she had always been very fond of the circus and aerial acts. “It (was) something I had always wanted to do as a child, but I never knew where to start. I eventually came across aerial hoop classes and never looked back.” In the run up to teaching her first ever aerial hoop class, Bailey tells me that newcomers may be anxious about attending a class, but she encourages them to just turn up, and not feel discouraged if they cannot do everything they had hoped to achieve in their first class. “Sometimes all you need is twenty seconds of courage, and something great will come out of it.” Bailey tells me that her favourite movements in aerial hoop include one titled ‘Star on the Bar’, a pose in which the aerialist hangs upside down, with the legs straight and wide, gripping the left and right sides of the hoop, without holding on with the hands. Another one she enjoys is performing a single elbow hang, in which she uses one of her elbows to grip the hoop and hold the rest of her body up. Attending an aerial class is also a fantastic opportunity to make new friends, as well as increasing your confidence. “Aerial brings people from all backgrounds, genders, and ages together. I love seeing the progress in myself and in others”, says Bailey. And aerial is no easy feat. Bailey and such aerial performers make navigating the hoop look effortless, but in reality, it takes grit and determination to master the movements, and a lot of painful bruising. However, the hard work pays off when you begin to feel more confident in yourself and your ability.
Check out Monique’s Instagram @monique_bailey_xx to see some amazing aerial shapes.
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www.pelacase.com
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Fitness
STRETCH AFTER YOU WORKOUT
You are deadlifting 120kg, practising pull-ups, running a few miles, attending a spin class, but are you stretching before and after? One of the biggest gym mistakes is not stretching. Stretching is so important for a number of different reasons, so do not neglect it, no matter what fitness activity you have planned. The benefits of warming up include that the heart rate is gradually increased and the temperature increases to improve elasticity in the body. The likelihood of injury is also decreased, the build-up of lactic acid will be lessened, and the body is both mentally and physically prepared for movement, resulting in greater performance. Just like the warmup, the cool down is a vital component of an effective exercise session and has similar benefits. One of the most important being that it promotes recovery. Cooling the body brings the heart rate gradually back down, and after a high-intensity workout, reduces the chances of blood clots. The difference between a amateur fitness professional and great fitness professional, is that a great one will properly warm up and cool down clients at the start and end of a workout session, to reduce the chances of injury. Typically, there are three different types of stretching: dynamic, static and ballistic. Dynamic stretching is normally
done before a workout begins in order to warm up and can be described as moving stretches which mimic the exercises which will be carried out in the exercise session. An example of dynamic stretching could be performing a backward lunge while sending the arms overhead. Dynamic stretching is often used in conjunction with doing some cardio to warm up before starting your workout, such as a light jog on the treadmill for five minutes. Static stretching can be divided into two subcategories: static maintenance and static developmental. The former is carried out after a workout to help cool the body down and involves holding a stretch for a period of about ten to fifteen seconds. The purpose of this is to return the muscles to their original lengths. A static stretch could be raising your elbow above
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your head to stretch out the triceps muscles. Static developmental on the other hand, is used to improve flexibility, for example if you wanted to learn how to do the splits, you would hold a leg stretch for a longer period of forty-five seconds and above. This is usually repeat several times as well. Whereas static stretching focuses on lengthening the muscles gradually and slowly, ballistic stretching is more forceful, using bouncing movements in order to push the body to its limits. Many different disciplines use ballistic stretching to improve their range of motion, for instance, gymnasts, dancers, football players, martial artists and basketball players. A static stretch can therefore be turned into a ballistic one, by adding in bouncing movements, again with practising the splits, a bounce could be added which would help get deeper into the splits. However, ballistic stretching does come with a higher risk of becoming injured. Some people also have hypermobility, also known as being ‘double-jointed’, which means they are super flexible and may experience joint pain. It is imperative that you check with your healthcare professional before stretching if you think you have hypermobility because chances of injury are again heightened.
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WIGTOWNSHIRE LADIES RUGBY TEAM
Lack of infrastructure, funding and facilities can have an impact on sports teams in smaller towns. But in Stranraer, Scotland, this does not stop The Wigtownshire Ladies Rugby Team from playing. The Wigtownshire Ladies is a diverse group of around thirty women from the ages of seventeen to forty. It is refreshing to see such a supportive group of ladies who motivate and lift each other up. The team has been running for around four years now, it had previously begun around twenty-three years ago but had fell away because of lack of members. But the girls, led by team captain Sophie Mann are doing all they can to attract new players and keep up the momentum, by using social media to reach a wider audience and keep supporters up-
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to-date with the latest training and matches. The group trains twice a week, starting of with a fifteen minute game of touch rugby, accompanied by a warmup and stretches for mobility. Touch rugby involves minimal contact between players than the usual game of rugby and tackling is not allowed. The rugby team may circle back to touch rugby several times during a rugby session in order to stay warm, as the girls often face cold and wet weather conditions. A typical session involves working on skills or areas where the team feels that they may need to
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improve on. Their coaches would make up drills for the players to follow. This helps the women work on the different techniques required in rugby, such as passing, tackling, scrum, mauling and rucking. The players are then split into forwards and backs, with the forwards working on scrums and lines outs, while the backs would work on passing techniques and tricks throughout the line. Afterwards the team would regroup and do a run-through together. At the end, the team may possibly play a full game of rugby.
Fitness
Follow The Wigtownshire Ladies team on Instagram to see what they are up to - @wigtownshire_ladies A couple of months before the rugby season begins, training differs in that there is a bigger emphasis on fitness and strength. This is known as pre-season and the girls will be put through their paces with circuits and flipping or carrying tyres. Mann says that the team is like a family, “no matter what happens we all stick together on the pitch and it is a great way of making new friends.” Mann also says she was sceptical about starting rugby at first. She says she had always been interested in sport and exercise when she was at school but her interest came to a halt for a little while after leaving. She had moved away to college for a year, and it was not until she moved back home again that she wanted to join something like football to keep active. One of her friends kept telling her to go to rugby with her, but Mann had said for ages that she did not have a clue about the sport and did not want to be involved with all the tackling, instead she only wanted to go for fitness reasons. However, around three years later she absolutely loves it and is of course the team captain now. “I think that people should give rugby a go because I was never interested in it at all, until I went to training just to try and keep fit and now I love it. Don’t let tackling and aggression put you off, it’s really not that bad honestly. I’m really happy that I do it, it keeps me fit and I always want to push myself at training and in games. Of course it’s a great feeling when you win and we are still very new to it all, but we are improving with each and every game.” So maybe you too should take the leap and join that sports club you have been hearing all about.
“No matter what happens we all stick together on the pitch and it is a great way of making new friends.”
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Just Eat Natural (JEN) offers 100% vegan whole plant-based cuisine. Founder Jenny Sebastian only uses natural ingredients (no artificial colours/ flavours, no stabilizers, no preservatives). JEN also caters for events such as weddings, parties and corporate events, serving up a range of freshlymade, nutritious and delicious foods.
Mango Salsa 1 ripe mango, peeled, pitted, and finely diced (will make about 1 1/2 cups) 1 finely chopped small red onion 2 green onions (spring onions) use both the white and green part 1 clove of garlic, finely chopped 1/2 jalapeno chilli, minced (less or more according to your taste, do taste the chilli first, some of them can be quite hot) A small handful of freshly chopped coriander (cilantro) leaves Juice of a fresh lime (can use lemon if you don’t have a lime) Twist or two of salt (not table salt) use pink Himalayan, Celtic or sea salt 1/4 teaspoon ground black pepper METHOD To assemble, put the diced mango, red and green onion, garlic, jalapeno in a bowl. Toss with lime juice, add the coriander, salt and pepper. Add slices of onion on the top to help stop the salsa from going brown.
JEN’s Top Tips The salsa is the perfect quick and easy recipe, ideal for eating with anything or putting in a sandwich.
Keep the salsa refrigerated and consume within 2-3 days.
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Food
To find out more about JEN, visit justeatnatural.com
‘Hidden Greens’ Breakfast Smoothie 1/2 cup of raspberries (fresh or frozen) - save a few for decoration. 1/2 cup of blueberries (fresh or frozen) save a few for decoration. 1 banana (fresh or frozen) 1 scoop of oats (if you soak them overnight in water they will blend better, but you can add them in dry too) 1 small handful of dates (4-6) 1 small handful of spinach 1 cup of non-dairy oat drink (or use coconut, almond or a nut drink of your choice) 1 tablespoon chia seeds 1 tablespoon pumpkin seeds 4 or 5 walnuts (or nuts of your choice) METHOD Blend all in your blender/smoothie maker until you get the desired consistency. If it is too thick, add more oat drink/water. If it is too thin, add half a banana. Decorate with nuts, seeds and the berries. N.B If you are not keen on eating greens, add them to your smoothie - you will not see or taste them, but it will pump up your smoothie with wonderful nutrients. Of course, they can be left out altogether, but try it first. Enjoy!
JEN’s Top Tips A great smoothie to eat at home or on-the-go and will keep you going for a few hours. The addition of spinach to the smoothie gives extra nutrients and fibre, without being able to see or taste it.
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JEN’s Top Tips The hummus can be spread on toast, eaten with veggie sticks, topped on baked potatoes with chickpeas.
Green Olive Hummus 2 cups of chickpeas (you can boil your own using dried beans or buy a tin.) Drain and rinse. 3 tablespoons of tahini Juice of 1 large lemon 2 cloves garlic (minced) 1 jalapeno (minced) or chilli of your choice (remove the seeds to reduce heat) ½ cup green olives (pitted) - save a few to garnish 1 teaspoon of black pepper A pinch of pink salt (you may not need to add as the olives will give a slightly salty flavour) 5 tablespoons of olive oil A handful of fresh coriander (or parsley)
METHOD Combine all ingredients except the oil in a food processor and process until smooth. Slowly add olive oil until desired consistency is reached. Garnish with a little olive oil, olives, jalapeno, coriander/ parsley and mixed seeds. Refrigerate for at least an hour to allow the flavours to settle. Keep the hummus refrigerated and consume within 4-5 days.
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Natalie Wixon
Over the past couple of months, whenever someone has asked me if I have seen ‘that documentary’, I answer ‘Game Changers’ before they can finish, because I know exactly what documentary they are talking about. Game Changers begins with James Wilks, Martial Arts Professional and Combatives Instructor, who suffered from a serious injury in both his knees. To speed up his recovery, he begins researching ways that he could heal his injuries better. He finds research on the remains of Roman Gladiators, in which the bones are found to have high levels of strontium, something typically associated with those following a vegetarian diet. It is then suspected that these top-level fighters were in fact, eating plant-based diets, in order to be the strongest and fittest they could possibly be, and to allow for optimal recovery. To me, it is a well-rounded documentary, looking at a variety of different effects eating a plant-based diet has on the body. I also liked the fact that there was great diversity across the athletes included on the programme. You had different body types, different genders, different ethnicities and contrasting disciplines from ultra-marathoners and Olympic power-lifters, to boxing heavyweight champions and NFL players. I am pleased with how the documentary has opened people’s minds to the idea of eating less animal products. I commend the documentary for making people question the tired belief that protein only comes from eating meat, and that eating a vegan diet would mean not having proper nutrition, when the opposite is true. There was a great message from actor/producer, governor and former bodybuilder himself, Arnold Schwarzenegger, who dispelled the myth of men only being ‘manly’ if they ate meat. He instead highlighted how it was all simply a marketing ploy. Schwarzenegger added that he too, used to buy into the same idea. After being vegetarian for 15 years now, I have absolutely no doubt that I get enough protein for my body to function correctly, at its best. Actually,
five months ago I took a body composition analysis by InBody, medical-grade technology, and the results showed that I needed 9.1-11.1kg of protein in my body to build muscle, and I scored 10.4kg. Therefore, showing me that I was getting plenty of protein for my body, from my vegetarian diet. I do realise that Game Changers could be considered biased because of the links to vegan food companies through its investors. But, I think that it would be hard to generate funding to create a documentary like this, and I thought that the links critics found to investors were actually weak. Many say that the documentary is not science-backed enough, but to me what is important about this documentary, is that it is getting people thinking about going vegan because it is better for our long-term health, the animals and the environment. David Attenborough said that 17-year-old Greta Thunberg has achieved what no other climate change activists have - getting people to actually listen and pay attention. I feel that Game Changers has achieved this in a similar way with the subject of veganism, because now I find that people are changing their views and becoming open to the idea of eating plant-based foods. I think that this film has been successful in reaching a wider audience to think about eating a plant-based diet because it has not been forcing its views on others, and therefore I believe it will pave the way for similar documentaries to follow in its footsteps. I also felt that when the documentary began, James was being sceptical about how a plant-based diet could possibly provide enough protein for athletes to recover from intense exercise, yet we saw a transformation of how he changed his mind after the extensive research he did while trying to heal from his injuries. I firmly support that eating more plants is the way forward.
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