NUTRITION REHAB: YOUR 14-DAY PLAN TO SLAY MEAL MOTONOMY
WOmen'sHealth ONE EAST WIN FOR BETTER SEX
May/June 2019 | £4.30
e b e o Ph tt Lo ON LOVE, BODY, POLITICS & BREAKING THE RULES
CALM MIND G N O R T S B O DY
10
MOVES THAT BUILT THOSE ABS
DOUBLE CLEANSE INSPIRED BY THE KOREANS
THE SCIENCE BEHIND SLEEP
WITH THE HELP OF PROFFESOR BRIAN COX
SEVEN DAY MEAL PLAN - INSPIRED OUR FAVOURITE INFLUENCERS
SKIN AND TONIC
THE SCIENCE BEHIND A FLAWLESS COMPLEXION
Welcome to
Women’s Health
Note from the editor
page 12
Phoebe Lott
the likes of Kicki Zhang, Sarah Day and our fashion segment is modelled by India Lily. I love watching fitness influencers on YouTube when I get a moment. Some of This month we
my favourites include @whitneysimmons, @
had the pleasure
kaylaitines, @natashaoceane and of course
of shooting and
WH columnist @alicelieving.
the reason for their success, how they
interviewing one
Another growing interest of mine is
of my long-term
podcasts. Available for free on iTunes you
positively shed light about such a cruel disease is truly inspiring. Another podcast
friends, Phoebe
can listen to them on the go. I recently
I’ve been enjoying is ‘Guys we F**ked’ an
Lott. Phoebe is
began listening to the ‘The High Low’
American take worth a listen, ‘Brexitcast’
someone who I’ve always wanted to get
presented by writers and presenters Dolly
for all things Brexit delivered humorously.
on the cover. Her undeniable dedication to
Allerton and Pandora Sykes. The girls
Finally ‘Today in Focus’ by the Guardian
fitness shines through in her impeccably
provide a fantastic, insightful perspective
providing little pockets of information on
ripped physique, I recently went to the
on all things life. Their podcast also leads
20minutes long so perfect for a morning
gym with her and to say I couldn’t keep
me on the ‘You, me and the big C’ a
commute. This issue of Women’s Health
up was an understatement. Phoebe has
podcast about life, treatment and other
will be available throughout May and June.
such charismatic charm about her, she
topics related to living withcancer. Myself
So I hope you all enjoying the beautiful
is so relatable, and her dramatic physical
and the team were so inspired by the
summer!
transformation is inspiring. The interview
podcast we wanted to feature them within
covers her growth as a fitness influencer.
the magazine. Their relatability is arguably
She talks about her boyfriend Jack who you might know from a little boyband and of course her dedication to developing engaging content for her followers. Our May/June issue is dedicated to the ‘Influencer’. Throughout the issue, we
Olivia Dexter Editor-In-Chief
have looked to get the inside scoop on
womenshealthmag.com
MOODBOARD
EDITOR-IN-CHIEF
Olivia Dexter
CO-INSPIRATION
Phoebe Merriman Fiona Moores
WITH THANKS TO
Sarah Cooper
Never miss an issue
Get Women’s Health delivered direct to download it to your mobile or
May /June
tablet.
Contents
to your door every month, or choose
P. 20- You, me and the big C
Know How
4. 10 THINGS TO DO THIS SUMMER
We run you through some must see things forsummer.
5. 6.
SCIENCE BEHIND SLEEP We delve into the science behind sleep.
WH’S MEETS KICKI YANG ZHANG
WH’s meets influencer Kicki Zhang to talk all things vegan.
7.
DOUBLE CLEANSE
Inspired by flawless Korean skin why cleansing twice might change your skin.
SCHOOL : ABS 8. TECHIQUE We give you the low down on the essentials to getting lean and defined abs.
10.
womenshealthmag.com
BOSU BALL
That unusually shaped item in the gym? The Bosu ball.
ANYTHING 11. ASK How a fitness watch might change your performance
12. Eat
Smart
SEVEN DAY MEAL PLAN
Inspired by some of our favourite influencers
Phoebe lott
14. Fitness influencer Phoebe Lott and all
around fitness star shares details on her diet, boyfriend and plans for the future.
Strong mind
20. CHANGING PERSPECTIVES The podcast changing perspectives.
22. CELIBACY
What does it mean to be celibate in the 21st century?
Good Looks
23. MINIMALISM
Layed back style for your post-gym weekend.
IN THE KNOW
10 THINGS
to do this summer
FROM INFLUENCERS to new EVENTS, here’s YOUR CHEAT SHEET to ALL THINGS HEALTH AND FITNESS this MONTH
BLAZE
This new style of HIIT
3.
working out is aviliable at all of David Llyold’s 97 clubs UK wide. If you get chance
LISTEN Providing a
its worth a try.
simplified nutritional podcast. Rhiannon
FOLLOW 24-year-old single mum-of-two TAMMY HEMBROW
looks to break down
rose to Instagram fame after the pregnancy of her first son back in
the myths, backed up
2014. Tammy documented her fantastic bounce back from preg-
with all the evidence
nancy. Online Tammy provides an likable, authentic perspective,
and advice you need
1.
We would highly recommend a scroll!
to live a healthy
FLEX In the 2018 ‘Christian Dior’
lifestyle.
beach style woven bracelet was spotted on models in Maria Grazia’s resort collection. Similar to the effect of the Dior beach back last summer, expect to see them everywhere this summer.
4.
about growing up,
6.
having children
in Hampstead health,
and navigating love
touching interviews,
through it all. Hard
documenting the
Copy £8.40; Fig
uncomplicated happiness
Penguin
surrounding the pond.
DRINK Blood Mary (extra spicy). Ask
5.
hailed for their low sugar content it is also super spicy discouraging you to drink it all in one go !
Hilarious, sometimes heartbreaking book
9.
SEE An Iconic docu film
gym accessory, based in the UK Gymshark was set up by Ben Francis to cater for a gap in the fitness market. Now eight years on it is one of the most influential fitness brands of the 21st century.
about life at the pond
VISIT Havar in Croatia, history mixed with beautiful sandy beaches and nightlife to compete with Ibiza. The destination is only a two hour flight from major UK airports.
10.
HELP Roots mentorship programme which connects mid career women
with refuges for mentoring, currently
tween 25-44 are invited by cervical
looking for mentors.
every three years. WOMEN’S HEALTH | May/June 2019 |
8.
HEALTH Women in the UK becheck to have a free smear test
4|
WEAR Gymshark. The Ultimate
CREDITS: INSTAGRAM: @GYMSHARK, @TAMMYHEMBROW
READ
for pickles and olives with your drink, often
7.
MOODBOARD
Why do we sleep? There is no single reason for sleep; numerous activities take place during this period of immobility To name a few; memory consolidation, the processing of information, clearance of toxins and the rebuilding of metabolic pathways. We can consider sleep to be a time for “essential housekeeping functions”, much of the important stuff which allows us to function in the day time is going on during sleep.
How does our sleep cycle work? Our sleep pattern works through a 90-minute cycle of light sleep, deep sleep and then dream state. This pattern repeats itself throughout the night, dreams initially lasting 5-10minutes, progressively getting longer throughout the night your final dream can last up to 45 minutes.
Why are some people morning people? One reason for this is a genetic predisposition. Some people are morning people and some evening. Research has shown from the age of around 10,there is a tendency to get up later and later. For boys, the lateness of sleep will peak aged approximately 21, and for women 19, research then shows we switch and start to get up earlier. By the time we in our 60s we are getting up and going to sleep at the time we did when we were 10. This would suggest hormones have a significant influence on our sleep patterns.
INSIDER
SLEEP
The SCIENCE behind sleep and how we can improve it How can disrupted sleep affect your mental health? Poor sleep has a considerable impact on your general positivity and health. Sleep disruption can also exacerbate mental illness; in turn, mental illness can have a disruptive effect on sleep. There is research to suggest that poor sleep in children is linked to problems such as the early stages of biopolar.
What is enough sleep?
CREDITS: ADOBE STOCK, CAGED MONKEYS
“Margaret Thatcher famously survived on four hours sleep a night. In general, the genetic marker is eight hours of continuous sleep.”
Sleep is personable, some people have naturally shorter sleep cycles and some longer, for example, Margaret Thatcher famously survived on four hours sleep a night. In general, the genetic marker is eight hours of continuous sleep. Naps during the day are discouraged as they will disrupt your night sleep cycle. Research tells us A 20minute rest at mid-day can be beneficial. However, longer than 20minutes will send you into a deeper sleep, from which recovery is counteractive. Before going bed, it is important to wind down, 30-60minutes before bed you should look to minimise simulative light exposure start by turning off the TV. One thing everyone does which we
know is counterproductive is exposure to bright light, for example brushing your teeth in a highly lit bathroom.
womenshealthmag.com
| May/June 2019 | WOMEN’S HEALTH | 5
MOODBOARD ASIAN INFLUENCE Kicki takes inspiration from her heritage using replacements such as tofu.
PROFILE
Kicki Yang Zhang
WH’s meets Berlin born INFLUENCER to talk about all things vegan.. If you’re a young-ish person with your finger on the pulse, the trend towards vegan, dairy free or plantbased diets won’t have escaped you. Veganism
a strong 132K YouTube following in which she
is the fastest-growing lifestyle movement in the
documents her beauty regimes, “what I eat in a
UK. Over half a million people identify as vegan, a
day” and lookbooks.
more often a personal choice for reasons such as being better for the environment, preventing animal
WHAT INSPIRED YOU TO GO VEGAN?
Growing up we had a strong Asian influence, within
suffering or having a healthier lifestyle. Perhaps you
Asian cuisine there are a lot of vegan options foods
or someone you know has seen “What the Health”
such as tofu have always been a strong part of my
a popular Netflix documentary, the film encourages
diet. I made the change to become vegan when
veganism based on alarmist assumptions about the
I was 16 “I don’t buy clothing made from leather,
meat-eating food industry.
wood or down products, I only buy cosmetics
Veganism is often recognised for its health benefit,
that have not been tested on animals.” Kicki first
many modern diseases and illnesses have a strong
learnt of veganism at school, “watching one of
link to products such as red meat. However, going
those documentaries designed to scare you”.
vegan isn’t a silver bullet to solve all your health
Learning about the chemicals and hormones put
issues. “People love to have a quick solution and
into the animals we consume was unappealing
easy answer, and that is not the case with nutrition,”
Kicki explains “You don’t directly link meat in the
Davis says, a food product or diet being vegan
supermarket with animals feelings.”
doesn’t mean it’s inherently healthy. As with anything
TIPS ON BECOMING VEGAN
it depended on what your diet is made up of, for
Kicki recommends starting gradually, she began
example on a vegan diet nothing but fried food every
as a vegetarian and then moved onto veganism.
day. This would be considered Vegan; however,
Within her youtube channel, she has videos such
it’s not healthy. #Vegananuary was a popular tag
as “What I eat in a day”, which she films to inspire
on social media if you did take part yourself your
people looking to make vegan meals. “Planning the
probably aware of someone who did. The organisers
first two weeks or so of meals will help to you stick
of Veganuary have revealed that 168,500 people
to the diet,”
from 165 different countries registered to take part
DID BECOMING VEGAN HELP YOU LOSE
this year a massive increase on 2017. Within this
WEIGHT
84% female, 16% male taking part. From this, an
“I didn’t lose any weight when I became vegan,
impressive 82% of respondents said they managed
before being vegan I ate very healthily and this
to stay meat and dairy free throughout the month
continued.” Being vegan is like anything, you can
and 62% saying they intend on staying permanently
eat fries all day, and you will get fat on a vegan
vegan.
diet.
London based, German-born Kicki Yang Zhang is a fashion influencer/model proving that fresh fashion
YOUTUBE Kicki regularly posts “what I eat in a day” videos for her subscribers.
CREDITS: INSTAGRAM @KICKIYANGS
colossal rise of 360% in 10 years. Going vegan is
Follow Kicki on Instagram @Kickiyanz and subscribe on YouTube @ Kicki Yang Zhang.
and a vegan lifestyle are a perfect match. Kicki has
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IN THE KNOW
SKIN CLINIC
Double Cleansing
Clear skin requires more than a makeup wipe. Double cleansing is a Korean method, which we challenge you all to try? Former Made In Chelsea, star Millie
Start using an oil-based cleanser,
Mackintosh recently opened up about
helping to breakdown any makeup,
her adult acne on Instagram. Starting the
SPF and dirt left on the surface of
conversation about why so many women have
the skin.
Followed by a water-based cleanser Cleansing much deeper into pores and removing impurities. With this cleanser, it’s essential to work the
acne past their teenage years. More than We recommend Liz Earle Hot cloth
commonly put down to periods, medications,
cleanser (£20 at allbeauty.com).
One routine to help combat this is ‘double cleansing’. If you’re short on time, the idea might make you roll your eyes. But by
product into the skin, allowing you
to remove makeup thoroughly and toxin build up.
We recommend Mario Badescu
Step 2
pregnancy and polycystic ovary syndrome.
Step 1
80% of cases of adult acne occur in women,
upgrading your usual method to this simple two-step routine is one of the easiest ways of
Enzyme Cleansing Gel (£13 at BeautyBay).
achieving a radiant blemish-free complexion. Cleansing is essential at first removing makeup, pollution and sweat and followed by a deeper cleansing. The night cleanses more critical than morning, allowing you to remove post work makeup, wash away airborne bacteria and pollution which builds up throughout the day. Which left on the skin could contribute to ageing, pigmentation and break-outs.
The right facemask can hydrate the skin. Removing excess oils and helping to improve
CREDITS: GLOSSIER, ADOBE STOCK
the appearance of pores.
Another advantage, you can make your home feel like a spa by using a facemask! | May/June 2019 | WOMEN’S HEALTH | 7
IN THE KNOW
TECHNIQUE SCHOOL: ABS You know the drill! Crunches, situps and the plank in your core ab workout helping to define the superficial layer of the abs which are so fashionable at
Weight
the moment. But what about when this
The best way to lose fat is by regular
doesn’t work, changing up your routine
doing weight training. Where cardio
is essential. For many of us, the weight
workouts like Zumba and spinning get
section is an unchartered area of the
the heart pumping giving you sweat
gym, but in case you’re feeling brave
dripping satisfaction, allowing your
here’s a few tips which might help take
body to build lean musle contributing
your training to the next level.
to weight loss. In short, having more muscle means your body burns more
HIIT
calories when resting, increasing your
High-intensity interval (HIIT) training
strictly through cardio is excellent in the
is great for getting your heartbeat up,
short term. However, it means you are
allowing you to burn fat in 30-second
losing fat and muscle weight combined.
sessions. The nature of hit means your
If resitance training isnt part of your
body doesn’t adapt to the training type,
plan you could slowing down metabolic
allowing you to burn more calories than
rate and inturn losing lean musle mass.
traditional aerobic exercise. HIIT can
Rather than increasing it leading to a
include sprints, rowing and cycling
weight-loss plateau.
(anything which gets your heart rate up). Or you could consider compound moves such as walking lunges or leg presses still training in that 30 seconds
Diet
Ever heard the saying “Abs are
on 30 second off motion. HIIT classes
made in the kitchen”. When it comes to
are available at most gyms. Popular
abs, cutting back on certain foods helps.
UK-based gym David Lloyd recently
Such as sugar, white carbs, processed
introduced ‘Blaze’ a high-intensity class
food and alcohol. Replacing them with
in-cooperating boxing, cardio and
plenty of veg, lean proteins, foods rich In
weights providing an all-around HIIT
healthy fats such as oily fish, avocado,
workout.
nuts and replacing white carbs with
THE ESSENTIALS
daily metabolic rate. Losing weight
Weighted Lunges
1. Stand with feet shoulder width apart. 2. Step one foot in front of the other and descend into eccentric contractions by bending your knee slightly above floor level. 3. Repeat on the left and right side.
whole grains and pulses. Allowing you to build a diet based around your protein intake making chicken breasts, protein shakes and low-fat milk the focus will fill you up and fight off hunger for longer. Helping to fuel your body through raising your metabolism and helping burn fat more efficiently. Here at WH’s, we would recommend pre-planning meals; this will ensure you never stuck for healthy options.
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IN THE KNOW
apps & clicks Ones to follow if you’re looking for gym inspo...
@whitneysimmons Gymshark athlete and YouTuber. Whit is super fit and has the likeability factor.
@natachaoceane Fellow Gymshark athlete and British YouTuber. She has the knowledge to back up the facts!
Russian twist with medicine ball
1. Lie on a mat. 2. Rotate the ball from side to side. 3. Repeat three times doing 15 twists each time. @sammyrobinson Aussie mega babe, YouTuber, fashion influencer and avid fitness poster.
Bicep Curl
1. Elbows tucked, Shoulders back and chest high. 2. Squeeze bicep at the top. 3. Straighten elbows at the bottom and repeat.
@katiewrightx
TOWIE star turned influencer. Katie regularly posts her hardcore
CREDITS: ADOBE STCOK
workouts on Weighted Squat
Instagram.
1. Maintain strong back, ensure the whole body is lifting the weight 2. Repeat starting at 15 reps x 3 times. womenshealthmag.com
| May/June 2019 | WOMEN’S HEALTH | 9
MOODBOARD
technique school
Mix it up
Add weight for fat loss impact
Pick your’re Weights WEIGHTED LUNGES
Weighted lunges are the best starting point for strength
‘Each person is different, and weights are relative.’ Use this nifty guide at your next session.
and core muscle.
1
Start at 20 lunges per leg using a weight of 5kg in each arm and progress.
Your weight choice should make you work for those last few reps without
Bosu Ball
compromising form.
In the pursuit of a full body-weighted workout, the bosu ball is perfect for engaging abs throughout! Inspired by gym bunny Kate Wright, the bosu
2
(3) Jump squats. This move engages glutes,
WEIGHTED
You will know your
strength and stability. It has a flat surface and
hemispherical up. Jump up and land on the
Stand up straight
if you don’t start to
hemisphere, half filled with air which provides the
surface. Hold the pose and repeat.
ball is making a come back. BOSU stands for “Both sides utilised”, used as a tool for building
stability that prompts you to use core muscles. When working out, you can look to use both the flat and hemisphere to strengthen the core and improve balance. Here’s a basic routine if you fancy the challenge:
(1) Hip raises. The bosu ball provides elevation. Allowing you to engage your core abs. (2) Squat. Placing the bosu ball on its
quads and hamstrings. Placing the ball’s
(4) Lunge. Once again setting the ball facing upwards, do a traditional lunge movement. Activating the quads and hamstrings.
(5) Crunches. Targeting the upper and lower abs. Sitting on top of the BOSU ball and crunch as usual.
(6) Plank. The minimal movement in the plank
CURLS
weight is too light
with the dumbells in
struggle in those
each hand at arm’s
last few reps. You
length. Keep your elbows close to your torso and rotate palms.
should begin to feel the ‘Burn’ from the first rep if you feel like you’ll have no problem getting to the end of your
is an excellent way of strengthening the core;
workout up your
hemisphere. Place feet on the ball and then
this one of the best exercises to achieve a flat
weight it’s to light!
ensure stability. Make sure your knees aren’t
stomach.
overshooting your toes.
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womenshealthmag.com
BEST BODY
Which is the best sports Which are the best sports watch market? watch onon thethe market?
Ask
Which are the best sports watch on the market? Deterred by the high price tag for a limited function range? At WH’s
Anything
we wanted to consider what else is out there, however with summer fitness in mind. Here’s a rundown of the best ones we tried:
app guide for expert guidance.
1. Best for waterproof fitness:
2. Best budget tracker:
The Fitbit ionic is has a large
£59.88
waterproof watch face which it
Although it looks simple, it promises
promises is easy to use, the watch
blood oxygen level readings, heart
has a built-in auto pause function,
rate monitoring and more. The watch
guaranteeing you won’t have to fiddle
is easy to set up. The battery charges
Type period pollution into
at a red light. The Ionic can receive
remarkably quickly and stats from the
Google and it will duly ping
incoming calls, texts and social media
watch are directly connected to your
notifications. Furthermore, the watch
phone with a simple touch screen.
FITBIT IONIC £299.99
Withings pulse and heart tracker,
has apple pay built in. It promises multi-day charge, battery life and heart rate monitoring with a built-in coach
HOW IT WORKS
The Moon Cup
back numerous images of mouldy applicators, turtle killing plastic and most concerning ‘Fatberg’ a congleaded mass
3. Best all-rounder:
Garmin Vivosport, £159.99
in London’s sewer system. At
No complicated instructions, the
130 tonnes the mass is caused
watch is simple enough. You install the
by numerous things one of
Garmin app onto your phone and follow
these, tampons and sanitary
the instructions. The clock is unique in is reminders, buzzing to ensure you
products that have been flushed down the toilet across London.
reach targets. Although design wise it
Throughout fashion, beauty,
is not the most aesthetically pleasing,
fitness and food, people are
its water resistant to 50m meaning you
becoming increasingly mindful
can swim and shower in it. This gadget
of their environmental footprint.
also monitors stress levels, guiding you
However, sanitary products
through breathing.
appear to have taken a back seat until now. ASOS one of the UK’s largest online retailers began selling the Mooncup back in November 2018 starting a ‘menstrual revolution’ setting the standard in the industry. The Moon Cup made of soft
# WCW
medical grade silicone, it’s environmentally friendly and
CREDITS: INSTAGRAM @SARAHDAY
(Women Crush Wednesday)
womenshealthmag.com
offers an alternative to tampons
SARAH DAY known to her
her attention to detail. Her
followers as ‘Sezzy’ is a
high-quality images and
used through insertion inside
holistic health and fitness
video audio prove that
the vagina and collect blood.
YouTube. Her easy going
Sarah has mastered the
The cup is then removed like
consistent approach has won
art of high-quality content
a tampon, washed and re-
over a fan base of one million
creation. Sarah’s channel
inserted. The Moon Cup comes
YouTube subscribers and
initially began as a method
in two sizes A and B. A is a
almost 700k on Instagram.
to track her fitness progress
bigger size for women who have
The soon to be Aussie mum
along with a focus on getting
experienced childbirth and B a
post on youtube every three
rid of her hormonal acne.
smaller one for under the ’30s.
days, providing followers with
Over the past few years, she
The cup is made to last eleven
an informed perspective on
has launched an activewear
health and fitness matters.
collection, food products and
Sarah’s platforms also show
a fitness e-book.
and towels. Menstrual cups are
| May/June 2019 | WOMEN’S HEALTH | 11
MOODBOARD
Wednesday @Oliviajade
Breakfast: Omelette. Two eggs, cheese and turkey. Lunch: Chicken Salad. Chicken, Lettuce, Bacon, Cheese and Inspired by
avocado mixed and topped with olive oil
some of WH’s favourite
salad dressing.
lifestyle influencers, we give
Snack: Apple dipped in peanut butter.
you a weekly rundown of meal plan ideas.
Dinner: Chicken Parm. Topped with fresh tomato sauce, cheese and then warm for one
@sarahday
minute, serve with a side of salad. Dessert: Chocolate frozen yoghurt, with raspberries topped with coconut flakes.
Breakfast: Healthy Cereal. Organic honey oat crunch cereal, pumpkin seeds, chai Seeds, hemp seeds, raspberries, blackberries, banana and original almond milk.
Tuesday
Lunch: Tuna Avacado Toast. Canned tuna (wild selection), avocado wheat bread, sea salt, ground black pepper.
@swhitneysimmons
Breakfast: Fruit Toast. Snack: Dried Mango, Protein shake (Vegan
Topped with mashed banana and raspberries,
One in chocolate) with spinach and frozen
blueberries and maple syrup.
banana, a mixture of almond milk and coconut water.
Lunch: Sweetcorn Fritter. Mix; sweetcorn, pepper, onion and flour.
Dinner: Salmon Dinner. Salmon, lemon,
Oven cook for 20mins to create fritter. Serve
olive oil, add salt, pepper (oven cook for six
with salad, top with a poached egg.
minutes), steamed broccoli,a handful of salad and olive oil dressing.
Snack: Protein shake (double chocolate) blended with almond milk.
Dessert: Halo Top ice cream in chocolate and a scoop of peanut butter.
Dinner: Turkey Meatballs. Onion, pre-made turkey meatballs, tomato chopped,tomato sauce, chopped carrot salt and soy sauce cooked together and served with linguine pasta. Dessert: Greek yoghurt and berries topped with cinnamon.
MEAL PLAN
WEEK ONE
Monday
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EAT WELL
Friday
@kaylaitines
Thursday @Earthyandy
Breakfast: Acai Bowl. MIxed berries, frozen banana, oats, spinach, maca powder, protein powder and coconut water. Top with goji berries, hemp seeds, Walnuts, chia seeds. Lunch: Brown rice and lentils. Onion and garlic, tomato, curry powder, pepper, canned lentils, coconut milk, spinach served with a bowl of brown rice and coriander. Dinner: Vegan Wrap. Black bean quinoa chilli, kale, garlic, cucumber, sweet chilli sauce, wrap. Dessert: Halo Top ice cream in chocolate and
Breakfast: Fruit and Coconut Yoghurt.
a scoop of peanut butter.
Saturday @elsapaksy
Breakfast: Melon and Crunchy brand pot.
To start tea, with fresh mint and ginger.
Top copped melon with yoghurt, sprinkle over
Coconut cashew yoghurt, kiwi, turmeric
crunchy cereal mixed with seeds. Drizzle over
granola and 1/2 banana.
honey and eat immediately.
Lunch: Rye with egg. Two soft boiled eggs, 2 pieces of rye bread,
Lunch: Betroot, carrot and chickpea pitta.
chickpea hummus (butter replacement) and
Split pitas in half, mix in a bowl beetroot, carrot,
half an avocado (Zucchini as a side).
mint and chickpeas. Season and swirl harissa into yoghurt and spread inside pittas.
Snack: Green Smoothie. Kale, Frozen spinach, frozen mango, hemp,
Dinner: Creamy Aubergine curry.
maca powder and almond milk.
Mix onion, ginger, almonds, curry powder and cordiander stalks. Fry in a pan until browned.
Dinner: Chicken Pad Thai Noodles. Half an onion, two garlic cloves, fresh ginger, mushrooms, zucchini noodles, lime. Coconut milk, almond butter and lime. Garnish with lime and cucumber.
Sunday
Dessert: 2 pieces of dark chocolate.
@stephsmith
Breakfast: Blueberry bircher pots. Grate one small apple and mix 2 tbsp of whole oats and two tbsp low-fat natural yoghurt. Layer in a pot with some blueberries. Lunch: Mackerel on toast with beetroot salsa. Mix beetroot, apple, onion and lemon juice. Heat on a grill. Grill fillets until skin is crisp. Top with
CREDITS: INSTAGRAM @EARTHYANDY, ADOBE STCOK
Mackerel. Dinner: Spicy pork and aubergine. Fry onions and aubergine and fry for 8 minutes frequently stirring until soft and golden brown.
womenshealthmag.com
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CREDITS:
MOODBOARD
WOMEN’S HEALTH | May/June 2019 |
womenshealthmag.com
MOODBOARD
PHOEBE LOTT
CREDITS:
YOUR NEW FITNESS INSPO There is a lot to look forward to for this 24-year old fitness influencer. Here Phoebe Lott shares how her whole body makover led to her success.
womenshealthmag.com
| May/June 2019 | WOMEN’S HEALTH | 12
PHEOBE LOTT
THE LOW DOWN
“When it comes to gym kit, I tend to stick to all black! That’s my go to”
I first met Phoebe at a party in Londons swanky West End. Despite all the influencers in the room, something stood out
Using her Instagram story to show off pictures
about Phoebe. I recognised her from her cameos on The
of the followers in the garments. “I travelled
Real Housewives of Chesire – my guilty pleasure!– which
out to China to see the production,” Phoebe
starred her mother, former model Dawn Lott. In the flesh,
explains how she was keen to be as involved
Phoebe was so much more, pristine skin with an sunkissed
with the production process as possible. “I am
tan, bright-eyed and eager.
obsessed with the gym; this is reflected in the
Three years later I’m doing this interview on the set
collection. For example, I always struggle to get
of our photo shoot. Kitted head to toe in Gym Shark joined
leggings which don’t fall during my workouts.
by her agent and friend Xanthe. My first question is about
We looked to make the waistband super
where she’s been the past few weeks. She laughs “The
elasticated because of this.”
wedding of the year!”, Phoebe recently attended reality star
Phoebe does appear to have it all going
Emma Wrights wedding in the Maldives. The wedding saw
on, not to mention being one-half Instagrams
95 guests fly out to the island of Kurmanthi on the 5th of
coolest millennial couples. Her boyfriend
March, “It was a week-long party, a beautiful one at that!” the
Zack is a former band member of 5Vibe. She
wedding gained consider high profile coverage, the cover of
blushed when I suggest his name, born near
OK! Captured all on Pheobes Instagram story, fellow celebs
her in Manchester they often collaborate in
included Gigi Frost and Greg Shep.
the development of content for Instagram
In early march Phoebe announced the launch of her
and YouTube. Despite Jacks busy schedule,
first InTheStyle capsule collection, which comprises of gym
it appears the relationship I strong. “Jacks
kit a first for the brand which specialises in party pieces. The
good at keeping me in the loop, he’s so busy
collection which launched on March the 30th proved to be a
all the time travelling and touring. I see him
success. With several items selling out immediately. This was
infrequently, but we are constantly texting and
aided by phoebes impressive 1.3million engaged following,
Face-Timing. I support what he does, and I’m super proud, even if that means I never get to
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see him!” WOMEN’S HEALTH | May/June 2019 |
womenshealthmag.com
PHOEBE LOTT
GOALS
Once on the shoot, Phoebes a natural. Styled to emphasis her toned stomach, she insists on wearing all black to be in keeping with her brand image. I want to know how she trains. “I go to the gym every day, even twice some days.” Circuits and weights are her secrets, as a member of Pure Gym Phoebe often does two classes one focusing on cardio and one on strength training. Allowing her release endorphins from the day and build on toning up (not that she needs to).
FAST FOOD
When it comes to food, the approach is like any other busy twenty-something, ‘accidentally intermittent fasting’. The working day can start at nine and finish at nine,” I often don’t have time to eat before 12, I try to start my day with a workout, or I’ll try and get my steps in and walk to uni”. By the time i have a second to look at the time it will be12 and I’ll realise I’ve been fasting all morning. When I do have time for breakfast it’s a luxury, it will either be some porridge (Bircher muesli if I’ve been planning) or a natural protein shake packed with spinach/kale, berries, natural protein, banana, and some of her favourite spices such as turmeric and ginger. Her combos change daily, mixing it up with frozen cauliflower, banana and nut butter. Lunch at home would be a combination of fish, veggies and salad. If I’m out sushi, I’m also a huge Wagamama’s fan! Or if I know, I have a busy day ahead ill make up a tuna poke bowl the day before. Phoebe recently spent three months on a strict plant-based vegan diet. Before settling on a more comfortable middle ground, ‘I dislike extremes, vegan was
“These vapour max are my favourite. I wear them every day without fail.”
too much for me.’ You have to find what works for your body, what your body craves. I still eat meat once a week and enjoy carbs.
THE FUTURE Phoebes Hispanic heritage is important to her,
If there is any surprise about the shoot, it’s the first
“I recently landed a job in Ibiza, so I’m planning
glimpse at those abs. The muscles in her mid-
to head out there for the summer at the end of
section leave all 11 members of the team staring.
April”. I wanted to spend some time back in
Over the past 2 years Phoebe has undergone a
Spain, improve my language skills and its also
massive physical transformation. Her physical
a vibrant, beautiful country. I think It will be an
changing apperance reflects a change in lifestyle.
excellent opportunity to get some great content
“I became more concerned my unhealthy habits,
online while spending time with my family and
for example, white toast and jam for breakfast, As I
friends. And with that Phoebes off. She has to
started to gain more attention on Instagram, I tuned
get to Jacks London house for a premiere this
into my body and how I could look and feel my best.”
evening. We pack up the shoot and wonder how
Boxing has been a release for me. Being in the
fast we can get to the the next circuit class at
public eye has to lead me open to criticism. These
Pure Gym!
negative comments do affect me, but I find boxing an excellent way to release that anger.
womenshealthmag.com
| May/June 2019 | WOMEN’S HEALTH | 17
MY FIT LIFE
PHOEBE LOTT
She’s this months cover star! Mancunian fitness mogul giving Kayla a run for her money. Here, she strips away the filters, to talk about all things fitness
Stats Age: 24
Job: Fitness Influencer Fitness MO:
Pilates and boxing Wind down secret: Walking her dog
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WOMEN’S HEALTH | May/June 2019 |
womenshealthmag.com
PHOEBE LOTT
SWEAT How much exercise I do a week
INSPIRE
depends on how much work I
My mum, she’s super fit. She’s
brands or most importantly for
does multiple HIIT classes per
have to do with clients in the gym, university. But a perfect week for me would be a HiiT session at
Pure gym every other day (this might be abs blast or circuits) or a training session focused
on weights. I also love pilates,
which I often do at home using
a Lumowell my favourite pilates
app. I love working out in a group environment, so I’ll usually try
catch my friends at the gym for a class. We like to compete!
captain of her tennis club,
week and has a fulltime job. It’s
motivating to have people around you who love working out and
the lifestyle as much as you do. I also look at girls on Instagram
ACCEPT When I was at school, I got super
DRINK
obsessive over my weight. Since
I used to be a huge coffee drinker,
channel my energy into working
day (two if I’m in uni). Coffee
I’ ve got into fitness I looked to out and becoming fitter. I am
continually looking to push myself to new levels when it comes to fitness.
but now I look to have one a
helps me get through the day, especially after a big morning
workout. I now look to work out
in the evening. I’ve found this to be more beneficial in keeping
for major inspiration; some of
my blood sugars in check!
their bodies are unreal. Ill even
English breakfast tea provides
co-reference this and look at their
my caffeine on non-coffee days. I
fitness YouTube videos. Watching
also enjoy a soy chai latte.
‘What I eat in a day’ on youtube is my guilty pleasure.
STYLE NURTURE
Nothing beats a summers walk
Feeling good doesn’t have to
come from eating nutritious foods
BELIEVE
G&T. I am also known for a late
Being a strong woman isn’t about
let that bother me. This is all part
many squats you can do. It’s
and juices. I am very fond of a
night McDonald’s ride, but I don’t of self-care, and sometimes lousy food like a Chinese is just what you need.
womenshealthmag.com
how much you can lift or how
about being strong and knowing you’re doing the best you can every day.
to the pub. My style is effortless,
most days I like to wear a gym kit.
RELEASE
On weekends I dress up more my go to is Zara, PLT and of course
Boxing is my vice, its so addictive.
Topshop!
Not only does it let off steam it feels incredible. The results of boxing on my body has been
tone. It’s so rewarding to feel your punches getting stronger and more accurate too.
| May/June 2019 | WOMEN’S HEALTH | 19
IN-DEPTH:
Starting a conversation
PHOTOGRAPHS BY
Hagen Productions
STRONG MIND
This year an estimated 360,000 people in the UK will be diagnosed
new cells. As a result, it affects healthy body tissues, where cells are
with cancer, that’s one thousand people a day. With an estimated
constantly growing and dividing effecting hair, bone marrow and your
one in three people, lives will be affected by the disease. The
skin. The chemo makes people extremely vulnerable to infections,
conversation surrounding physical and mental health is changing.
“I’d spent five days in the hospital getting chemo, then five days after
More recently Mike Thalissitis the love island star committed suicide,
being released id be re-admitted because of infection. Often finding
inducing conversation in the media. Across multi-media platforms,
myself in a position in which I was coughing up mucus and being fed
people are being encouraged to talk about mental and physical
through a tube.”
health problems.
So, what’s the most challenging about the whole process. Eleanor
“You, me and the big C” is an award-winning Radio 5 podcast
to my understanding has built up an extreme pain threshold. She
created by Racheal bland with a focus on cancer, co-hosted by
never talks of the pain you hear people describe. She never speaks
Deborah James and Lauren Manhon who both share their journey
negatively, when I think about it. “You could get angry and think
with the disease. The “Pod” looks to normalise the discussion around
why me, but I try not to.” From the off doctors made it clear that they
cancer, from a human and humorous perspective. Throughout the episodes the women intimate accounts of their battle. Covering everything from looking at the future, how it affects people around them, culture and the prospect of death. Listening to the “Pod” is a constant reminder of human positivity, and how people react when faced with the option of death.
were doing chemo to look to cure cancer, I signed
How would it feel to be diagnosed with cancer aged
So often we have days when we feel depressed or anxious, however its stories of people
only 16
a consent form which made clear if cancer were to come back we wouldn’t be looking at a cure again. “That’s the worse part” in November when Eleanor was released. The doctors gave her a time limit of 18 months in which cancer could come back if it returned there was nothing anyone could do. How did the process affect her mental health? “Initially, when returning to college after missing a year, I felt like a fake. Everyone treated me as a
like these which are a reminder that health is so
normal person and looked at me as a normal person.
important. One story which is a constant reminder
I used to overcompensate for things. I’d wear a wig
in my life is my friend Eleanor, who continues to
and dress up to the nine. Portraying a fake version of
live every day with a smile on her face despite experiencing pain at
myself.” After spending a whole year almost in the hospital entering
such a young age. In 2014 Eleanor heard the news no one wants to
back into normal life was difficult. “It’s changed how I look at things,
hear “you have cancer”. For most people, post sixteen college is a
where previously I’d have a niggle at my weight or how I looked. I don’t
significant time in your life synonymous with freedom. However, six
even consider these things problems anymore.” Cancer has provided
months into college Eleanor was diagnosed with stage three soft
Eleanor with a different perspective. The view that death was the
tissue Sarcoma a form of cancer which affects your connective tissue
alternative, therefore every day is a gift.
and bone on the head. This is a type of cancer found on the head
Before her in death in September 2018 Racheal Bland the primary
and is more common in younger people however still rare. Treatment
radio host on ‘You, me and the big C’ wrote a memoir for her young
began immediately in January, “I was removed from education and
son Freddie. “For Freddie, A mother’s final gift to her son,” a book
started my journey in treating cancer,” Eleanor experienced fourteen
written with so much genuine emotion it has me in tears by page one.
rounds of the chemotherapy in total, combined with radiotherapy
“A collection of stories your parents tell you over the years, mixed in
and surgery. The impact “extreme sickness, I couldn’t move, couldn’t
with all the advice they give you, I hope the book will leave an imprint
dress or bath myself. I was constantly getting blood transfusions; you
of my love behind for the rest of his life, so he can be sure how very
feel like you’re dying sometimes.” Chemotherapy works through a
much I love him.” The emphasis of the book is the fragility of life that
process, circulating through your body in the bloodstream, treating
we should seize every day. he book is the fragility of life that we should
cancer cells almost anywhere in the body by splitting them into two
seize every day.
CREDITS: HAGEN PRODUCTION
LAUREN MANHON
YOU ME AND THE BIG C
GIRL VS. CANCER
“The coolest club you never wanted to part of”
For badass women making cancer their bitch. The online store t-shirts donate 25% of sales to partner charities.
womenshealthmag.com
| May/June 2019 | WOMEN’S HEALTH | 21
STRONG MIND
HELLO, YOUR OLD SELF IS CALLING Could taking some time out of the dating scene improve your prospects?
I
n a recent interview with Vogue US, Justin Bieber got candid revealing that he had remained celibate a year before marrying wife Hailey Bieber (nee Baldwin). The singer choose to do this ‘honouring’ his relationship
with Jesus Christ through his choice not to have sex. Promoting celibacy to his fans, he describes how; “God is trying to protect you from hurt and pain.” The idea of being voluntarily celibate as a millennial is an agnostic one, for many it is incomprehensible. Celibacy is a traditional concept, practised primarily by members of the
to opt out of for a while. I thought about my
appealing version of ourselves on Instagram or
Catholic church, the idea congers up ideologies
friend and journalist Josie who has been single
Facebook. Being properly alone allowed me time
of Catholicism and all-American childhood
throughout our twenties, in this time living on
to realise what I actually want in life. Research
sweethearts.
three different continents and creating award-
carried out by Duke’s University suggests “Self-
In the world of modern dating, the average
winning journalistic work. Could her success be
Complexity” reduces symptoms of depression
number of sexual partners is 12, with the average
to do with her lack of distraction from a partner?
and stress. Splitting up your life evenly between
tinder user spending approximately seventy
The moment I took the informed decision not to
relationships, friends, family, career and hobbies
minutes a day on the app. Could Justin Bieber’s
have sex something switched an
celibacy hold the answer to modern dating
inner calm. My evenings were no
culture and anxiety-inducing properties?
longer spent, staring at a blue tick on Whatsapp waiting to hear back.
said “Women lose their mind in their
the medium of blogging had written about her
When my head hit the pillow, I
experience with celibacy. Upon moving into the
dreamed about new project ideas,
real world I was feeling vulnerable,Clutching
rather than details of my latest
have been on to
onto straws of my old identity known for wild sex
date. As Lady Gaga once said
and hook-ups, I looked to replicate this in my
“Women lose their mind in their
something here ?
new life. I seemed to replicate previous sexual
vaginas”, could she have been on
activity, One night stands, dirty nights out, dating
to something here?
apps etc. This, however, left me dissatisfied
vaginas.” Could she
As well as confusing hook-ups and casual
and anxiety. Through taking the time to engage with other aspects of your life, allows you to retain your sense of self. So how did it change your perspective? Getting back into the dating game was something I snapped back into. Time alone allowed me to feel more
independent than ever before. However somethings changed, Dr Levine psychologist
being messed around and ghosted by men
relationships, 78% of millennials have been
and professor of psychiatry explains how having
who in all honesty, I didn’t care about was
ghosted at some point and regardless of if we
independence in a relationship makes it stronger
undoubtedly bruising to my already fragile self
are even bothered ghosting hurts. However
“No one individual neither partner nor friend can
at the time. The final straw came when my then
happy you are to be single, you can’t fail to miss
fulfil all of any once individuals needs.” Placing
on/off ex called me to call things of one evening.
that the way we love, have sex and function
your other half on a pedestal of lover/BFF/
Although I didn’t ‘care’ this undoubtedly knocked
in relationships is becoming increasingly less
therapist sets them up to fail. Similar to friends
me back, I realised that despite being single
enjoyable. Dating which should be fun frequently
no one person fits all these positions. So maybe
for over two years, I hadn’t adequately gone
isn’t. Ever-present apps coerce us into a back
Justin was onto something, could taking the time
alone. I considered how it might be empowering
and forth, urging us to create an ever more
to slow down and be on your positive impact your love life?
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WOMEN’S HEALTH | May/June 2019 |
womenshealthmag.com
CREDITS: INSTAGRAM @LADYGAGA
To understand, I spoke to Emily who through
reduces symptoms of depression
As Lady Gaga once
MOODBOARD
Jacket, £160, Adidas by
Come BACK story:
Stella McCarntey Leggings £110 Belt, £75
Minimalism Model
@INDIA LILY
Embrace a simple new world with layered, Simplistic cuts a mix of minimalistic blacks, whites and grey. Cosy is back, after a busy week at work whats better than chilling out in comfies all weekend. Here are some of our top picks and minimal effort styling for your summer days off.
OLIVIA DEXTER
CREDITS:
PHOTOGRAPHS BY
womenshealthmag.com
| May/June 2019 | WOMEN’S HEALTH | 12
MOODBOARD
Dress, £60 Flo & Sang, Shoes £75 Converse at Office.
Rainy Days Minimalism is a trend which focuses on
practicability. This simple black dress,
not only looks great but offers day/night
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CREDITS:
versatility.
WOMEN’S HEALTH | May/June 2019 |
womenshealthmag.com
GOOD LOOKS
Black is Back The harem pant is making a come back for summer 19’ Offering those Balearic vibes. This set is perfect for a lazy Sunday.
Top £15 and bottoms £22 Flo & Sang. Shoes £75 Converse at Office.
| May/June 2019 | WOMEN’S HEALTH | 12
MOODBOARD
Flo & Sang A brand based on making fashion simple. The F&S
branding makes an impact this season.
Dress, £45 Flo & Sang, Shoes £75 Converse at Office.
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WOMEN’S HEALTH | May/June 2019 |
womenshealthmag.com
MOODBOARD
CREDITS:
Basic white top, £45, Leather pants £120 also Flo & Sang. Shoes £75 Converse at Office.
womenshealthmag.com
| May/June 2019 | WOMEN’S HEALTH | 12