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INSIDE! HOW TO EASE YOUR ANXIETY WITH EXERCISE August 2021 // £5.99

STRONG BODY STRONG MIND LIFT TO BUILD MENTAL STRENGTH

+ SIMPLE WAYS TO SCULPT YOUR SHAPE

MEAL PLAN

CUT SUGAR & GAIN ENERGY IN 1 WEEK

FIT MAMA! EXERCISE FOR

EVERY TRIMESTER

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WEIGHT TRAINING GEAR TRENDS

INCORPORATING F I T N E S S

&

A D V E N T U R E

WF EXCLUSIVE!

COURTNEY BLACK’S WORKOUT SECRETS CARVE YOUR CORE IN 6 STEPS

7 EASY

FUNCTIONAL STRENGTH MOVES

EDITOR’S NOTE WOMEN’S FITNESS MAGAZINE KELSEY MEDIA, THE GRANARY, DOWNS COURT, YALDING HILL, YALDING, KENT, ME18 6AL, UNITED KINGDOM EDITORIAL EDITOR: SARAH SELLENS SUB-EDITOR: EVE BOGGENPOEL ART EDITOR: XAVIER ROBLEDA THANKS TO: JOANNA EBSWORTH, EMMA LEWIS, LOUISE PYNE ADVERTISEMENT SALES: TANDEM MEDIA MANAGING DIRECTOR: RICHARD ROWE 01233 228750 RICHARD@TANDEMMEDIA.CO.UK ACCOUNT MANAGER: HANNAH LEES 01233 555737 HANNAH@TANDEMMEDIA.CO.UK AD PRODUCTION MANAGER: ANDY WELCH 01233 220245 ANDY@TANDEMMEDIA.CO.UK EDITORIAL: WF@TANDEMMEDIA.CO.UK MANAGEMENT CHIEF EXECUTIVE OFFICER: STEVE WRIGHT CHIEF OPERATING OFFICER: PHIL WEEDEN MANAGING DIRECTOR: KEVIN MCCORMICK RETAIL DIRECTOR: STEVE BROWN AUDIENCE DEVELOPMENT MANAGER: ANDY COTTON SUBSCRIPTIONS MARKETING DIRECTOR: GILL LAMBERT SUBSCRIPTIONS MARKETING MANAGER: NICK MCINTOSH HEAD OF EVENTS: KAT CHAPPELL PRINT PRODUCTION MANAGER: GEORGINA HARRIS PRINT PRODUCTION CONTROLLER: KELLY ORRISS SUBSCRIPTIONS 12 ISSUES OF WOMEN’S FITNESS ARE PUBLISHED PER ANNUM UK ANNUAL SUBSCRIPTION: £47.88 EUROPE ANNUAL SUBSCRIPTION: £60 USA ANNUAL SUBSCRIPTION: £60 REST OF THE WORLD ANNUAL SUBSCRIPTION: £66 UK SUBSCRIPTION AND BACK ISSUE ORDERLINE: 0845 241 5159 OVERSEAS SUBSCRIPTION ORDERLINE: 0044 (0)1959 543 747 TOLL FREE USA SUBSCRIPTION ORDERLINE: 1-888-777-0275 UK CUSTOMER SERVICE TEAM: 01959 543 747 CUSTOMER SERVICE EMAIL ADDRESS: SUBS@KELSEY.CO.UK CUSTOMER SERVICE AND SUBSCRIPTION POSTAL ADDRESS: WOMEN’S FITNESS, CUSTOMER SERVICE TEAM, KELSEY MEDIA, THE GRANARY, DOWNS COURT, YALDING HILL, YALDING, KENT, ME18 6AL, UNITED KINGDOM FIND CURRENT SUBSCRIPTION OFFERS ON OUR WEBSITE: SHOP.KELSEY.CO.UK/MYSUB ALREADY A SUBSCRIBER? MANAGE YOUR SUBSCRIPTION ONLINE: SHOP.KELSEY.CO.UK/SITE/LOGINFORM DISTRIBUTION MARKETFORCE (UK), 2ND FLOOR, 5 CHURCHILL PLACE, CANARY WHARF, LONDON E14 5HU TEL: 0330 390 6555 PRINTING WILLIAM GIBBONS & SONS LTD Kelsey Media 2021 © all rights reserved. Kelsey Media is a trading name of Kelsey Publishing Ltd. Reproduction in whole or in part is forbidden except with permission in writing from the publishers. Note to contributors: articles submitted for consideration by the editor must be the original work of the author and not previously published. Where photographs are included, which are not the property of the contributor, permission to reproduce them must have been obtained from the owner of the copyright. The editor cannot guarantee a personal response to all letters and emails received. The views expressed in the magazine are not necessarily those of the Editor or the Publisher. Kelsey Publishing Ltd accepts no liability for products and services offered by third parties.

‘Find your strength’ What does being strong mean to you? It’s something I’ve continuously pondered while the bare bones of this issue have come to fruition, and I believe that our relationship with weight lifting evolves. As a teenager in the early noughties, I lifted weights to gain muscle definition. But in my 20s, as a club runner, I weight trained to support injury prevention. Now, in my mid 30s, strength training is integral to my health. I enjoy carrying my young daughters because it doesn’t feel like an effort. I can quash stress and boost my energy levels after just 15 minutes of lifting, and I know that I’m laying down the foundations for a stronger body in the decades to come.

There’s no doubt that the simple act of resistance training is shaping my physical and mental health.

In her brilliant interview on page 16, cover model and the nation’s favourite Pocket PT, Courtney Black, reveals how exercise has shaped her world, too. ‘It’s about longevity and having health as a priority,’ she says, and it’s this forward-thinking attitude that she’s imparting with an 800K-strong following. Read her interview, then turn to page 78 to try her full-body workout.

Strength training can make you feel mentally stronger as well. We discover just why it provides a special kind of buzz on page 38. And if it’s exercise inspiration you’re after, our expert panel reveals easy ways to get stronger on page 20, while on page 44 we discover how functional training is shaping those at the hugely popular outdoor gym, Farm Fitness. Plus, there’s a workout to help mums-to-be stay active, on page 64. Welcome to our Strength Issue. Here’s to stronger times ahead.

Editor @thefiteditor

Also in this issue…

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64

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Kelsey Media takes your personal data very seriously.

For more information of our privacy policy, please visit www.kelsey.co.uk/privacy-policy/.

If you have any queries regarding Kelsey’s data policy, you can email our Data Protection Officer at dpo@kelsey.co.uk.

Information given is not a substitute for medical advice so ensure you check with your GP, medical professional or other relevant qualified professional before making any changes to your healthcare, diet or exercise routine. Check the latest government guidelines before participating in the activities mentioned in this magazine and always adhere to coronavirus restrictions.

Got a sweet tooth? Here’s how to crush sugar cravings.

Stay active during pregnancy with this prenatal workout.

Take on the trails with our rou nd- up of off- road shoes.

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Contents 38

Build your mental muscle through lifting weights

REGULARS

FITNESS

08 About you Air your views on all things fitness 11 Fit buzz The latest things to do, buy and try 16 ‘Every mistake made me stronger’ Cover model Courtney on going from strength to strength 20 Expert Q&A: Stay strong Easy weight lifting tips and tricks 22 ‘How I build my body’ The training secrets of hockey player Maddie Hinch

26 Meet our Olympic hopefuls!

We talk to three of the GB’s top medal hopes 30 Pedal to post-natal fitness Find out how to cycle into postpartum shape 36 Workout wardrobe Kit to support every push, pull, squat and deadlift 38 Get lifted Why resistance training boasts a special kind of buzz 40 Fitter, faster, stronger Three women reveal the secrets behind their strength 44 Let’s go outside!

Get stronger in the great outdoors with this workout from Farm Fitness

11 The latest fit kit

and technology

50 What

damage is dirty air doing to your health?

NUTRITION 50 The anti-pollution diet The best foods to help build your defence against air impurities 54 Crush your cravings Reduce your sugar intake with our seven-day plan 59 Fuel up The juice shots that deliver a concentrated dose of nutrients womensfitness.co.uk

AUGUST 2021 ISSUE

WELLBEING 62 Yoga doctor Try these poses to ease joint stiffness and increase flexibility 64 Strong mama Stay active during pregnancy with tips from Taylor Walker Sinning 69 Beauty bag Hydrating heroes to quench your dry skin’s thirst 70 Exercise your mind We investigate the mood-altering effects of exercise 75 Meditation station Boost your resilience with our meditation advice

62

Yoga to boost your flexibility

69 Hydrating beauty buys, found!

54 Is it time

to cut back on the sweet stuff?

ON THE COVER Cover photo: Anna Fowler Cover model: Courtney Black Hair: Hair By Jack Luckhurst Make-up: Roqa Makeup

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78 Courtney

Black’s exclusive workout

TRAIN HANDBOOK 78 Back to Black Cover model Courtney Black’s top workout moves 82 Fit for life!

Carve your core to ace any everyday activity 86 Tackle the trails We test the best footwear for off-road running 90 Catching up with Sara Sigmundsdottir The CrossFit star on why she’s proud of her muscles

Subscribe to WF!

Be the first to get the latest issue before it’s even hit the shelves. Turn to page 58 for our fantastic subscription offer and save money on the shop price!

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Meet the team Get to know the experts and contributors to Women’s Fitness…

Christine Bailey

Eve Boggenpoel

Joanna Ebsworth

Louise Pyne

Christine is a performance nutritionist, chef, author and keen runner. She runs online programmes and works with athletes. christinebailey.co.uk

Eve is a holistic healer, yoga teacher and author.

Her work is grounded in a deep appreciation of inner stillness as a pathway to transformation. @eveboggenpoel

A qualified Level 3 PT and fitness instructor, Jo has been combining her love of exercise and writing for 15 years, and is keen to inspire others to be active. @joglows

Louise is a qualified nutritionist and freelance health writer. She specialises in women’s health and wellness, as well as children’s health. louisepynenutrition.com

Lucy Miller

Emma Lewis

Leona Gerrard

Lucy is an ex-national gymnast and qualified PT. She is also a nutritionist and life coach who loves nothing more than to go for a run or do a gym session. @lucycmiller

Currently studying to be a PT, Emma has written and sub-edited on women’s health and fitness magazines for many years.

She is a lover of everything that is active.

Florence Reeves-White Freelance journalist and WF social writer, Florence, writes about all things lifestyle, from skincare to sustainability. @florencereeveswhite

Leona is an editor and journalist who is very passionate about cycling.

She travels all around the world in pursuit of incredible places to ride.

Behind the scenes at WF this month...

Editor Sarah is put through her workout paces at Farm Fitness

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Fitness writer Lucy enjoys the muscle recovery benefits of cryotherapy at @londoncryo

Writer Leona cycles coast to coast, from Folkestone to Herne Bay, on a lovely, summer ’s day

womensfitness.co.uk

AFFORADABLE FITNESS EQUIPMENT

FOR YOUR HOME

ABOUT YOU

ABOUT YOU

Share your views on any aspect of fitness and become part of the Women’s Fitness community ACTIVE ICON I really enjoyed your feature Game, Set, Match (July issue) for which Jordanne Whiley gave us a glimpse into her world. Jordanne is an accomplished British wheelchair tennis player who has also been awarded an MBE. Paralympians such as Jordanne exhibit the determination, bravery and hard work needed to succeed. Each athlete has a story to tell, and Jordanne’s is an extraordinary one. Thank you for sharing it with us. My admiration for her is without bounds and I hope she continues to do well in her sport while inspiring others!

Abigail George, North Wales

STAR LETTER

RETREAT TO FITNESS I never want to exercise much while on holiday, partly because I work from home and my main workout regime is 20K on the exercise bike after I finish work. That means, when I’m without the exercise bike, my routine goes out of the window entirely. At the moment, I’m really focused on getting fitter and losing my lockdown weight, so your Break Away! feature (July issue) hit home – and just three weeks before our 10-day summer holiday to the Cumbria coast! As well as the physical benefits of being a bit more active while we’re away, I really like the idea of walking barefoot on the beach to feel free and connected again. I also think there might be a few lunges going on as my wife and I set up our campervan and awning, plus some exploration on foot of the local sites! But it’s still comforting to know that a rest for my body and muscles could also be a good thing.

Lisa Best, Cheshire Lisa wins a bundle of activewear from Lucy Locket Loves. A lucky winner, Lisa gets £150 worth of leggings and sweats of her choice. Lucy Arnold founded Lucy Locket Loves after suffering a spinal injury and having to give up her job as a personal trainer. Lucy Locket Loves has gone on to become a bestselling and much-loved brand by thousands of customers. Visit locketloves.com for more information.

KEEP MOVING I’m longing to book a holiday and so enjoyed your article Break Away! (July issue). I thought I might not have time for fitness during a holiday, but even if I can’t fit in my regular workout routine, I now see it is possible to squeeze in moments of exercise to keep myself on track! I could go for a swim in the ocean, sightsee (involving lots of walking), take a hike to local destinations, and maybe even drop into a yoga class at the hotel. There are so many options for keeping my body moving in new and interesting ways, whilst still embracing my surroundings. Thank you for all your tips on staying healthy without missing out on any of the holiday action.

Poppy Aitchlee, Stockport

WRITE IN AND WIN!

Want to air your views on the magazine or on a fitnes s topic? Write to tell us what ’s on your mind and you could win a prize. Email w f.ed@kelsey.co.uk or write to us at: Women’s Fitness magazine, Kelsey Media, The Granar y, Downs Cour t, Yalding Hill, Kent ME18 6AL. @Wome n sFit ness uk

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@Wome n sf it ness uk

Facebook.com / Wome n sf it ness ma gazine

LIFE IN HARMONY

Nature meets science As leaders in food-based supplementation for over 30 years, we pioneered Wholefood & Food State supplements to create our market-leading supplement range. Our products are grounded in science, proven by results and designed to improve health, safely and effectively.

To see our full range of nutritional supplements visit www.cytoplan.co.uk

NATURE MEETS SCIENCE

T h i s m o n t h’s h o t t e s t t h i n g s t o d o , b u y a n d t r y

FIT BUZZ

LOVE ALL This summer, around one million new female tennis players are expected to step out onto British courts for the first time following the effects of lockdown.

If you’re one of them – and you’re searching for something suitably stylish to wear – look no further than new luxury tennis apparel brand EXEAT (exeatweekend.com). Inspired by the chic idyll of England’s quintessential grass courts, you’ll find heavenly high-performance skirts, t-shirts, shorts and dresses, including this sailor uniform-inspired Nelson Dress (£280, XS-XXL), all integrating sustainable fabrics and a level of tailoring fit for a Saville Row suit. Advantage, you. womensfitness.co.uk

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FIT NEWS DO THIS…

DESIGNED FOR LIFE

New Pilates and workout platform, A Body Forever (abodyforever.com), is on a mission to keep you moving no matter where you are. Founded by renowned Pilates instructor Amy Brogan, ABF focuses on rituals over routines, inspiring and motivating members to use the platform as a way of life rather than a quick fix. Classes range from classic, contemporary and fusion Pilates, to HIIT, stretching and PT-style sessions – all designed to help you enjoy some me-time without the pressure of striving for perfection. The platform also has a LEARN tab where you can see the highly skilled instructors offering teaching tips to deepen your understanding of different exercises and movement patterns. Membership costs £20 a month, while the ABF Travel Pack, £70 (including sliders, a Pilates ring, three types of resistance bands and a carry bag), allows you to practise wherever and whenever you like.

TRY THIS…

WHOLESOME APPROACH

Innovative wellness resource Wholesome World (wholesomeworld.com), is the UK’s first and only NHS-approved app of its kind, dedicated to helping others discover a wholesome approach to healthy living. Founded by brain tumour survivor, Freyja Hanstein (who longed for a resource to help aid her recovery after battling brain surgery, chemotherapy, radiotherapy, hair loss, digestive problems and exhaustion), Wholesome World provides medically-backed advice on nutrition, rejuvenation, fitness and lifestyle therapies, helping to enrich everyday general health while also supporting complementary cancer care. Access costs 79p per month, with 20 per cent of sale profits going to cancer charities Macmillan, and Maggie’s.

WEAR THIS…

DIVE IN

Adidas has debuted its first range of full-coverage swimwear to enable more women to enjoy the mental and physical benefits of the water this summer.

The 3-Stripes Long Sleeve Swim Top, £60, and the 3-Stripes Swim Pants, £50 (available in sizes XS-2XL) can be attached together via concealed buttons so they stay firmly in place, while the 3-Stripes Swim Hijab, £25, comes in three sizes and features an adjustable inner cap to keep hair tucked away. Everything in the 18-piece Full-Cover Collection is available in three colours – Black, Aqua Blue and Burgundy Red – and is made from recycled fabric that boasts chlorineresistance and UV 50+ protection. It’s perfect whether you prefer to stay fully covered for cultural reasons or for personal choice; adidas.co.uk

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Women’s Fitness

FIT NEWS

BUY THIS…

PATCH IT UP

Tired? Achy? Stressed out? Una Patches’ small, transparent and waterproof CBD Patches (30 for £29.99; unapatches.com) steadily release 8mg of CBD into the bloodstream over a 24-hour period, helping to relieve pain, improve muscle recovery, reduce anxiety and help you get a better night’s sleep. Proven to be more effective than other CBD products such as oils and gummies, these patches are also sustainable, vegan and plastic-free, so they’re kind to you and the planet.

WEAR THIS…

SECRET SUPPORT

Activewear brand Lagatta creates workout clothing specifically for women over the age of 40 – but it looks and feels so sleek and stylish, you’ll want to wear it at any age. The Top, £82, comes with a built-in bra, and The Leggings, £88 (get the set for £145), feature built-in shorts with strategically-placed active and passive compression panels to support the body in all the right places. You’ll feel secure and sculpted without compromising on comfort. Available in four mix-and-match colours, these sustainable pieces are also incredibly breathable, moisture-wicking and UV protective; lagatta.com

TRY THIS…

VIRTUAL REALITY

FitXR (fi txr.com) is the virtual reality fi tness studio where users strap on a headset and get transported to an immersive fi tness club to take part in total-body cardio workouts from the comfort of their homes. Members have access to the full library of on-demand classes, and exciting new dance, boxing and HIIT workouts are added every day. The best bit? The multiplayer function lets you work out in real time with up to six friends, so you can encourage each other over voice chat and get the feel of a group fi tness class even when you’re on your own. Membership costs $9.99 a month (around £7.15 monthly; headset not included). womensfitness.co.uk

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FIT NEWS WEAR THIS…

BLOOMIN’ LOVELY

Surf brand Roxy has teamed up with Liberty Fabrics to create a range of swimwear and clothing that brings awareness to the jeopardised beauty of underwater flora. The sustainable Roxy x Liberty collection features bikinis, swimsuits, summer dresses and separates in a stunning print inspired by oceanic vegetation. We adore this Roxy Marine Bloom UPF 50 Lycra Jumpsuit, £80, made from an ultra-soft, recycled stretch fabric that has UV-, chlorine- and sun cream-resistant properties; roxy-uk.co.uk

BUY THIS…

GO GO GADGET

SHOCK has created its first ever smartwatch th Wear OS by Google, and it’s packed with nctions to help you train smarter. Featuring -SHOCK’s renowned shock resistance and 00m water resistance, the new GSW-H1000 99; g-shock.co.uk) is perfect for most indoor nd outdoor sports, including more extreme suits like surfing and snowboarding. It boasts n optical sensor to measure heart rate, plus a compass, altitude/air pressure sensor, celerometer and gyrometer. It also has GPS bility to capture data on routes travelled, plus stance and speed. Oh, and there’s a built-in microphone to let you chat on the go!

WATCH THIS…

In need of some fitspiration? New fitness documentary, Resurgence (£12.99 on iTunes), follows the dramatic shake-up of the worldwide 2020 CrossFit Games during a global pandemic.

With Covid-19 restrictions allowing for only 10 athletes, versus the usual 80 to 100 or more competitors, the film provides an intimate behind-the-scenes insight into every competing athlete – including four-time CrossFit champion Tia-Clair Toomey – as they battle to overcome unprecedented mental and physical challenges and be crowned the ‘Fittest on Earth’.

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Words: Joanna Ebsworth

GET INSPIRED

womensfitness.co.uk

COVER MODEL FITNESS

[Meet our cover star]

‘If my

workouts can make someone’s life brighter, I’ve done a

good job’ WORDS: Florence Reeves-White

Courtney Black has charmed fitness fans with a hint of glam and a can-do attitude, but how did she become the nation’s favourite Pocket PT and what has she learnt along the way?

Trigger warning: this article discusses eating disorders, please don’t read on if you might find the content disturbing

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Women’s Fitness

womensfitness.co.uk

COVER MODEL FITNESS

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COVER MODEL FITNESS

C

ourtney Black is more than just a one-HIIT wonder, with thousands of subscribers to her real-time workouts on the Courtney Black App and more than 800K fitness fans following to boot. Her highintensity workouts are aimed at building strength, fitness and endurance through commitment and perseverance – in the resonant words of Black herself, ‘what doesn’t challenge you doesn’t change you!’. As we settle in for a good natter, Black is all beaming smiles and giggles. It seems that the effervescent, infectious energy that she brings to her workouts is reflective of her vibrant personality – and her honest and candid answers to each question are testament to that authenticity…

HOW DID YOU GO FROM REGULAR PT TO TRAINING HUNDREDS OF THOUSANDS? ‘I’ve been a personal trainer since I was 20. I was a city accountant beforehand and I essentially worked in the [fitness] studio at every point I could, building up a client base in the evenings and on weekends and bank holidays.

Once I had enough clients, I quit my full-time job and did 13-hour days of personal training!

‘I started writing e-books and the first one went crazy, so I ended up doing around five.

I was taking pictures on a self-timer or with Georgia (my best friend and manager) helping me. I then used the money to invest in my app, which launched on March 11, 2020, a week before the whole of the UK went into a government-endorsed lockdown – you literally couldn’t make that timing up!

‘I didn’t have any home workouts on the app at the time – in truth, I’d never done a home workout before – so I had to adapt. I did the workouts myself and made them into Instagram Lives, then I thought it was high time I created a real-time workout section on the app… now, here I am talking to you!’

HOW DID YOU SET YOURSELF APART FROM THE REST? ‘I’ve always trained very intensely. I just enjoy the feeling and I never want to be slugging around a room, using light weights and not feeling it. I was watching other workout tutorials

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and it was annoying me how little they were actually doing for people, effort- and progresswise. I thought, “I need to up the game here!” and I hope I did. I’m of the mentality that block sets, pyramid sets and super sets are the way forward – I’ve always said what doesn’t challenge you doesn’t change you, so I had to somehow fit that big thinking mindset into a small space with lower weights.’

HAVE YOU DEALT WITH ALL EYES ON YOU? ‘I’ve had followers since I was young; even at 18, I had 100,000 followers. It’s not as bad for me as it is for some people because it’s typically people who are doing the workouts that approach me and most of what they’re saying is “you’ve really helped me” or “you’ve transformed the life of someone I know”. How could I dislike or resent that?’

DID YOU THINK YOU’D TURN YOUR FITNESS HOBBY INTO A CAREER? ‘No, I really didn’t. When I paid for my personal training qualification, it was a hobby. I had an eating disorder and so was solely interested in my health and my appearance – I just did it so I knew what I was doing with food and in the gym. I didn’t really like the idea of being a PT because I always wanted to totter about an office in heels somewhere in London. I’ve always been a glam girl at heart and never really thought I’d enjoy working in gym wear. I’ve now worked out that being a PT doesn’t have to be a far cry from being glam – I guess you’ve got to make it your own. Do what makes you feel good; if there’s a mould that you’re not fitting, redefine it!’

HOW HAS EXERCISE CHANGED YOUR LIFE? ‘I grew up in a time where toxic body culture was rife – I used to run on the treadmill, watching catwalks while I did it. There was no censorship on adverts, everyone was promoting skinny teas, everything told me I should be thin and it was all part of what I now recognise as a disturbing and misogynistic attitude towards the female body.

Even when I did my PT course, I wasn’t doing it

to gain muscle, I was probably doing it to lose weight if anything. When I went on the course, I found out that there’s so much more to nutrition than calories – there are macros and vitamins and minerals that are all so important to general health.

I now know that it’s about longevity and having health as a priority. When it comes to exercise, you shouldn’t be doing something you don’t enjoy. Do what motivates you or you’ll never keep it up.’

WHAT ADVICE WOULD YOU GIVE TO SOMEONE WHO IS GOING THROUGH WHAT YOU WENT THROUGH WITH BODY DYSMORPHIA AND CALORIE COUNTING? ‘Listen to the professionals. Lots of people don’t believe they have a problem, even when they’re told. They’re reading things online and think fitness means a one-size-fits-all plan, but it doesn’t. And let me tell you, you can eat more food than you think! I know it’s tough to break the habit of a lifetime, but you need to get out of it slowly and steadily, taking everything at your own pace... Food is energy

COURTNEY’S WORKOUT WEEK MONDAY HIIT and legs workout (one hour) TUESDAY Boxing and upper-body workout (one hour) WEDNESDAY Low-impact workout (one hour) THURSDAY Rest day FRIDAY Legs and abs workout (one hour) SATURDAY HIIT and full-body workout (one hour) SUNDAY Rest day womensfitness.co.uk

COVER MODEL FITNESS

and we need enough energy to fuel us to be who we really are. Losing our sex drive or being permanently tired or grumpy is hardly a way to live this one shot we get at life.’

WHAT WOULD YOU TELL YOUR YOUNGER SELF? ‘I wouldn’t give myself any advice. Every mistake I’ve made has made me stronger and I wouldn’t swap that for anything. I wouldn’t have learnt what I’ve learnt today if I hadn’t stepped a foot wrong. It’s natural to make mistakes, but it’s all about trying not to make them twice.’

you fitter... Getting fit doesn’t happen overnight and neither does losing weight – it’s about making long-term and sustainable changes.’

DO YOU HAVE ANY TIPS FOR THOSE IN A FITNESS RUT? ‘Plan. Fit it around your schedule, as there’s really no best time to

following plans exactly, it’s about doing whatever you can.’

YOU MUST GET LOTS OF MESSAGES. WHAT INSPIRING THINGS HAVE YOU READ? ‘A woman told me her son was in hospital with breathing problems until he did my workouts.

Another kid got bullied in school for being overweight and used my app to take control of his body. One lady has one arm but still does press-ups and burpees. Various women with post-natal depression have said my workouts have helped them to clear their heads. Men who were underweight have now gained confidence. For me, after suffering with an eating disorder, there’s nothing more rewarding than knowing that I’ve helped them in some tiny way. If my workouts can make someone’s life a little brighter, I feel like I’ve done a good job.’

‘Every mistake I’ve made has made me stronger and I wouldn’t swap that for anything.’

Photography: Anna Fowler

YOU‘RE SO CHEERY DURING WORKOUTS. ARE YOU LIKE THAT OFF THE CAMERA? ‘The energy just comes to me within five or 10 minutes of moving my body. Off camera, though, there have been points where I’ve felt overwhelmed – I’ve felt like a robot and been drowned in work – but I can’t stress enough the value of therapy. It’s all a self-doubt thing, and professionals really can help you work through that. Also, hiring other trainers to help me with the workouts on my app has given me far more freedom and taken the pressure off a bit. They really are amazing!’

DO YOU THINK EVERYONE SHOULD ENGAGE WITH ACTIVITY ON SOME LEVEL? ‘Yes, 100 per cent. Our health is our best asset, and I really don’t get why you wouldn’t want to extend your life. Anyone who’s had a period in their life where they’ve exercised knows that it’s good for the joints, bones and heart. People see the gym as an all-or-nothing thing, but the average person doesn’t need to be training every day – even 20-minute workouts three times a week will make

womensfitness.co.uk

train. People try to follow other people’s schedules and that doesn’t work. Put your favourite music on and just blare it out.

If you’re at work, put music on 20 minutes before you leave work and get into the zone beforehand. Do what you enjoy.

A lot of people find my boxing days on the app hard but I always say, “if you don’t like it, do one of the other ones”. It’s not about

Turn to page 78 to try Courtney Black’s full-body workout

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TRAINING TIPS

MEET THE EXPERTS

JOEY BULL Joey is a four times UK Fitness Champion and PT of 30 years. She’s also an author, dance teacher, former GB adventure racer and flag flyer for the fit 50+. youtube.com/joeybull

STAY STRONG

You don’t have to work out like a weight lifter to benefit from resistance training. Our panel of fitness experts reveal easy ways to get stronger

KENDALL SCALES Kendall Scales is a lead physiotherapist and women’s health lead at Ten Health and Fitness, with a background in sports therapy. ten.co.uk

Joey Bull says:

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• ‘A pulling exercise done above the head or in front of the body such as lat pulls or rows.’

• ‘A pushing action. This could be a press-up, but most women I see need more shoulder shape at this stage, so I favour a shoulder press.’

• ‘A pushing-yourself-up action. Use moves that work the backs of the arms such as triceps kickbacks with a light band.’

• ‘A glute move such as the bridge exercise, done on your back with knees bent, feet planted and hips pushed up. Wedge your feet against a wall to increase buttock strength.’

• ‘Squats for hamstrings, quadriceps and buttock strength. Perfectly position your feet, knees and back.’

• ‘A hamstring move, as this muscle group supports the knees and shapes the legs. Try hamstring curls, in the gym or by lying on your back, raising your hips and placing dusters under your heels before sliding each leg out and back.’

KAT FARRANT Kat Farrant is founder of Movement for Modern Life, dubbed ‘the Netflix of Yoga’. Her mission is to help you live a happier, healthier sustainable life. movementformodernlife. com

SARAH CAMPUS Sarah Campus is a personal trainer, nutrition coach and founder of LDN MUMS FITNESS, a holistic wellness solution encouraging all women to make health their priority. ldnmumsfitness.com

Photography: Getty Images

‘Being strong means having greater functional strength to move, push, pull, lift and to guard against injury. Start with improving your mobility, stability, flexibility and posture. For a couple of weeks, familiarise yourself with the range of movement in your shoulders, rotation of your waist and position of your pelvis, and stretch of your legs. Next, add resistance through weight training with a few muscle groups at a time (called compound moves).

‘Start by doing about 30 repetitions of each move, for one or two sets. This endurance phase ensures every part of your exercise regime is effective, building a base of good muscle fibre, firing up your metabolism and preparing you for the next phase. Next, try adding the following moves to a workout done three times per week for three weeks, then move on to doing fewer reps of each exercise, using more weight and performing it at a greater intensity.’

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TRAINING TIPS Kendall Scales says:

Kat Farrant says:

‘In my experience, a form of low-impact exercise such Pilates is a fantastic introduction into fitness and strength training.

Pilates focuses on strengthening the whole body, with a particular emphasis on the core. When I discuss the core with patients, I tend to hone in on the muscles deep in the lower abdominals, called the transversus abdominus, and a group of muscles at the base of your pelvis, called the pelvic floor. By strengthening the core, your peripheral muscles then have a powerhouse to work from.

‘Core strength also helps to combat issues with incontinence, which may result from the effects of ageing or childbirth (it’s also surprisingly common among women who lift). Building strength through these muscles will then transfer to improvements and efficiency in your chosen sport, as well as daily activities. This is why Pilates exercise is used by many athletes to supplement training.

‘To be able to strengthen these muscles, you need to learn how to turn them on (and, just as importantly, off). From here, there is no shortage of fun and challenging ways to load the core to build strength. My favourite exercise is a side plank, which can be modified for any level. Not only does the side plank engage your core, but it also works your obliques, gluteals and shoulder blade stabilisers (among others) – it ticks all the boxes!’

‘The journey towards improving your physical strength can feel like a daunting undertaking. But as research continues to show the importance of maintaining our strength as we age, we’re reminded how vital it is for our overall health.

‘Strength training can feel overwhelming, but I promise it’s easier than you think! It’s all about creating manageable habits, starting with bite-sized, achievable steps. There are many easy yoga practices which serve as a foundation to help you build your strength upon.

Try the following:

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• Chair pose: Great for building strength in your legs and glutes. Place your feet hip-distance apart, bend your knees as if sitting down in a chair and sweep your arms forward to a comfortable height. Hold for five to 10 deep breaths.

• Sphinx pose: This helps with spinal extension, building strength in your back, and lays the foundation for deeper poses which demand more strength. Lie on your belly, place your elbows under your shoulders, forearms parallel. Inhale, and lift your chest up and forwards, pressing your pubic bone into the ground and lengthening your lower back.

• Forearm plank to dolphin push-up: Starting in the same position as sphinx, tuck your toes and lift your whole body up into a plank, active from your heels to the crown of your head. Hold for five to 10 breaths. For a strengthening drill, as you exhale, lift your hips and press your chest back to your thighs into dolphin pose.

Next, as you inhale, come forwards to forearm plank.

Repeat five to 10 times.’

Sarah Campus says: ‘Strength training is a hugely important part of any workout plan. As well as improving your strength levels, having a higher muscle mass means your body will burn more calories, and it will make cardio and other workouts feel a lot easier. If you’re working towards a fitness goal like lifting more weights or losing weight, then strength training is what you need to be considering.

‘When it comes to muscle-strengthening exercise, focusing on bodyweight exercises along with dumbbell and resistance band exercises such as push-ups, squats and lunges are particularly effective. The important thing to think about is perfecting your technique before adding load or increasing weight. To ensure overall strength, it’s important to keep in mind that your weekly workouts should engage all of the major muscles in your body.

‘If you are new to strength training, remember to listen to your body and that slow and steady wins the race – don’t overload yourself. Spend the first couple of weeks learning how to do each exercise properly, rather than worrying about how much you’re lifting. Be sure that you have a plan in place so you stay focused and driven, plus warm up and cool down appropriately.

Remember to fuel correctly so that you get the results you are aiming for. The best exercises to prioritise for strength training as a beginner are squats, push-ups, plank, deadlifts and rows. All these exercises can be done using your body weight, then increase intensity by adding resistance bands and/or dumbbells’.

Women’s Fitness

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TRAINING SECRETS

‘HOW I BUILD MY BODY’

Maddie Hinch

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womensfitness.co.uk

TRAINING SECRETS

MEET THE ELITE Maddie Hinch has been the first-choice hockey goalkeeper for Team GB since 2008. Currently ranked number one in the world, she won gold with Great Britain at the 2016 Rio Olympics after saving all four penalties in the final shootout against The Netherlands.

CARDIO

‘I’ve been training six days a week to prepare for the Tokyo Olympics, doing four hours of intense physical work a day, broken down into a two-hour gym or pitch session in the morning and a two-hour pitch session in the afternoon. I don’t do lots of running around as a goalie, but a good cardio base is crucial to my performance.

During long, mentally-draining tournaments, I need the physical and mental endurance to help me to make better decisions under fatigue, especially during those “medal moments” in a shootout. I regularly train and am tested on a Wattbike (wattbike.com) to see how much

power I can put out across an eight-second period, followed by 20 seconds of recovery, repeating this eight times. It might sound short and sweet but, by the sixth rep, you feel disgusting. However, this approach sets me up to save a penalty, quickly rest, then go again.’

STRENGTH

‘My weight training reflects the fact that goalkeepers are explosive power athletes. I have three heavy sessions a week plus one explosive session on a Thursday, after which I get sent straight out onto the pitch to make sure I’m firing on all cylinders. I spend an awful lot of time doing heavy power-burst movements like squats, thrusts, deadlifts and cleans, followed by dynamic moves like jumping on boxes or sprinting five metres.

Everything is designed to make me move from a stationery position quickly because, essentially, that’s what I do – I react quickly and jump high or reach into corners explosively.’

VITAL KIT

‘Before every training session, I prime my body using foam rollers, bands, massage guns and weights to get me moving. On match days, I do all of the above 90 minutes before the game, then follow the same pre-match routine I’ve had since I was 15, listening to the same songs on my iPad, having half a can of Red Bull (I drink the rest at half-time), and doing the same warm-up with my goalie coach. Once I’ve ticked all my boxes, there’s no reason I shouldn’t play well.’

NUTRITION

‘You never appreciate the full value of nutrition as an athlete until you start doing it well and then go back to doing it badly. I’ve learnt that I’m at my best when I’m eating an awful lot of food, so I eat little and often, enjoying clean, nutritious food every couple of hours.’

RECOVERY

‘As I’ve got older, I’ve learnt that recovery is super important, but I still find it hard to stay off my feet on my one rest day a week. I’ve noticed that if I sit around all day, I feel worse the next day, so I tend to turn my legs over on a static bike in the morning while watching something on the iPad, then chill out. I also like to swim.’

WHY TRY HOCKEY? ‘Hockey is an incredible team sport, and there’s no better feeling than going into battle with your mates. It also provides a fun way to stay active.

Give it a go. What have you got to lose?’

Words: Joanna Ebsworth | Photography: Red Bull

‘After Rio, we had around 12,000 new people sign up to clubs in the UK, and the sport is increasingly growing in popularity.

Hockey also offers a really lovely community – it’s so much more than a sport.’

TO FIND OUT MORE INFORMATION ON MADDIE, VISIT REDBULL.COM womensfitness.co.uk

‘If you’ve always wanted to be a hero, be a goalie.

Yes, you can spend a lot of time not doing an awful lot, but it’s also very athletic and dynamic, and there are moments when you can really save the day.’

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Geraint Thomas

LIFE IN NUMBERS

Watch here

Ever wondered how many Welsh cakes Tour de France winner Geraint Thomas could eat – if he was allowed – during a week of training? From the unexpected to the outrageous, take a look at some of the numbers in the Grand Tour winner’s life.

We provide maximum grip for cyclists and motorists with our Black Chili technology in our highperformance tyres. www.continental-tyres.co.uk/car/stories/cycling/blackchili-technology

Exercise news

Wo r k o u t p l a n s

Training tips

FITNESS *

*

Strength in numbers

Words: Sarah Sellens | Photography: Getty Images

If you get an injection of movement motivation when you’re meeting a friend for a Spin class, you’re not alone.

According to a new study, carried out by Penn State University in the US, fit folk who take part in group exercise experience a greater sense of exertion and satisfaction, plus have a stronger intention to return. Experts chalk this up to the supportive network a group class has to offer, which places a higher level of accountability on the individual and pushes them to work harder alongside others. ‘Human connection offers a greater sense of purpose, belonging, reduces stress and increases overall happiness,’ explains Alana Murin, head of ride at Psycle (psyclelondon.com). ‘To connect through a shared experience with other people while working out not only improves our physical output but also our overall wellbeing.’ Where do we sign up?

womensfitness.co.uk

Women’s Fitness

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FIT FOCUS

MEET OUR

OLYMPIC HOPEFULS! The games are finally on*, and we talk to three of the GB’s top medal hopes to find out how they rate their chances and how they’ve coped with the unconventional build-up WORDS: Emma Lewis

A

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Women’s Fitness

*At the time of writing, the Tokyo Olympics are due to take place from July 23, 2021

s if training for one of the most prestigious events in the sporting world wasn’t enough pressure, imagine having it postponed for a year with limited access to training facilities and support staff, not to mention fears over catching Covid. Then add the uncertainty of whether it would go ahead at all right up to the last minute. That’s got to affect your motivation to train and heap on even more stress.

As we go to press, the Olympics are due to run from July 23 to August 8 and Paralympics from August 24 to September 5. The largely unvaccinated Japanese people are overwhelmingly against it, but the IOC (International Olympic Committee) is convinced it’ll take place, albeit with no foreign spectators (perhaps no spectators at all) and lots of strict rules and regulations for all participants.

It’ll be a different kind of experience, but it’s set to be as exciting as ever! Let’s find out how some of GB’s athletes have been dealing with the preparation and what colour of medal they’re setting their sights on.

womensfitness.co.uk

FIT FOCUS

again. The coach would check in daily by phone and meet us once a week. But then it started to get a bit boring. After 10 weeks, we were allowed to form secure bubbles with our coach, so he helped keep us motivated and I managed to keep my weight in check, which is really important as it’s a weight-controlled sport.’

Q: What have you learnt from the past year?

A: ‘I’ve learnt to deal with the ups and downs that being in elite sport can bring. The last year reinforced some of those lessons: don’t let the lows get too low or the highs get too high. Consistency is key, particularly during uncertain times.’

Jade Jones OBE57KG CATEGORY) 28, TAEKWONDO (WOMEN’S

Jade Jones won Olympic gold in the 2012 and 2016 Olympics.

She was GB’s first-ever athlete to win gold in taekwondo, aged just 19, in 2012. Can the Welsh sensation do the triple?

Q: How did you first get into taekwondo?

A: ‘My grandfather took me to the local leisure centre to try to keep me out of trouble when I was a teenager and I tried taekwondo because the kicking looked cool. A year later, it was going really well, so I left school to focus on training.’

Q: How would it feel to be the first Team GB woman to win three individual gold medals at three different Olympic Games?

A: ‘It would be a huge achievement. I’ve been inspired by so many Olympians, so if I can inspire others to do the same that would be a highlight in my career. I’ve won the Europeans womensfitness.co.uk

already this year so I’m feeling good about the shape I’m in and the preparation I’ve had. Now it’s just about execution.’

Q: How did you cope during the first lockdown last year?

A: ‘My friend and fellow taekwondo competitor, Bianca Walkden, lives with me so we trained together. We created a dojo [a martial arts training space] in my garage! When we heard things were locking down, we dashed to the GB centre and filled three carloads with weights, mats and pads. At first it was quite fun. We’d go downstairs and do some sparring then go up and watch TV. Then do it all

Q: What’s a typical training day like at the moment (in early June)?

A: ‘I’m following a periodised plan till I fly out 12 days before the Olympics to get acclimatised and taper down to shorter, sharper sessions. Right now, I’m working up to a big peak by doing more sparring. I do five-to-seven taekwondo sparring and technique sessions a week and three-to-five strength and conditioning sessions.’

Q: How do you fuel for taekwondo?

A: ‘Nutrition plays a really big role. As an athlete, what you put in, you get out.

For lunch, I might have some eggs on toast plus a smoothie with some Optimum Nutrition Gold Standard 100% Whey Protein (£14.99 for 450g; optimumnutrition.com), then for dinner, grilled chicken and pasta. I also take Optimum Nutrition Gold Standard 100% Casein (£14.99 for 450g) every evening to support and repair my muscles while I sleep.’

Q: How do you feel about all the Covid rules and regulations they’ll have at the Olympics?

A: ‘We’re just going to have to do the best we can in a very difficult situation. No doubt the IOC and the teams will do everything they can to make this a safe and fair event. We’ve seen sporting events take place safely around the world so hopefully the Games will be no different.’

Q: Would you like to compete in the 2024 Olympic Games?

A: ‘Ha ha, great question! At the moment it’s all about this summer and bringing back that third gold. Let’s chat again once that’s out of the way!’

FOR NUTRITION ADVICE AND INFORMATION ABOUT THE OPTIMUM NUTRITION RANGE, PLEASE VISIT OPTIMUMNUTRITION.COM

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FIT FOCUS

Lauren Steadman 28, PARATRIATHLON

Q: Who are your biggest rivals for gold at Tokyo?

A: ‘Grace Norman from the US, as she took the Gold in Rio in 2016 when I took Silver. Then there’s Claire Cashmore who’s another Brit.’

Q: How did you adapt your training during lockdowns?

A: ‘I turned to open-water swimming, cycling with my dad, running with my mum, and then gym with the dog! But most importantly, I trained my brain to relax and see a bigger picture, and trust that everything would come together when the moment was right.’

Q: How have you kept motivated over the last year?

A: ‘I moved in with my parents for the first lockdown and started an online wellbeing community SIZU (sizu.co.uk) with a friend of mine.

I took up healthier baking, dog walking and watercolour painting!

I focused on each day and knew that I needed to train to stay on my game. The lockdowns made me remember that I’m primarily doing sport because I love it and like to challenge myself. I’m a Volvo ambassador, so I also carried on my work with Volvo Car UK on various sustainability-led projects, which is a shared passion of ours.’

Photography: British Triathlon, Ben Lumley

Q: Did the qualification rules change due to Covid?

A: ‘I’d already qualified, but was then told I’d have to race again nearer the Olympics to show I’d maintained my fitness.’

Q: What has a typical training day been like recently (in early June)?

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instagram.com/laurensteadmann

Q: How did you get into competing in triathlon?

A: ‘My uncle encouraged me to try it after I swam at London 2012 and I found I enjoyed doing three sports combined.’

Photography: Volvo, James Carnegie

The three-time Paralympian (twice for swimming plus Rio Paratriathlon silver medallist), and current World and European champion, is aiming for gold in Tokyo. Born missing her lower right arm, Steadman, from Peterborough, competes in the class PTS5 paratriathlon.

A: ‘I usually train two-to-three times a day for one-to-three hours per session. It’s a total of 20-25 hours a week, including five swims, two gym sessions, four runs and six bike sessions.’

Q: How do you rate your medal chances at Tokyo?

A: ‘It will be a very close top three! On my day, I have a very strong chance of bringing home a medal, and I know I will give it my all to make sure it’s gold.’

*THE AJ BELL 2021 WORLD TRIATHLON PARA SERIES LEEDS PRESENTED BY VOLVO TOOK PLACE 5-6 JUNE 2021 womensfitness.co.uk

FIT FOCUS

A: ‘Definitely. When I had my second knee surgery in November 2019, I thought I wouldn’t have much time to have a real go at making the Olympics.

But the delay let me take my time getting strong and fit. Being patient and listening to my body is something I’m continuing to do now.’

Desirèe Henry 25, SPRINTER

With medals from the European Championships, World Championships and Rio Olympics under her belt, the sprinter from North London is hoping for a silver or gold medal in the 4 x 100m relay.

Q: How did you get into the 100m sprinting?

A: ‘I wanted to be like my older sister, who I watched sprint in competitions. It really inspired me.’

Q: What are your 2021 Olympic Games hopes?

A: ‘Since the last Olympics, I’ve had two knee surgeries so my body is very different, but it’s in a really good place right now.

We won a bronze last time, so naturally I want to aim for the silver and gold!’

Q: Who are your biggest rivals?

A: ‘You can’t control what your rivals can do, so you don’t want womensfitness.co.uk

to put any effort or concentration into your opponent when it needs to be on yourself.’

Q: Describe a typical training day at the moment (in early June).

A: ‘The intensity is very high. I usually train six days a week. On Monday, Wednesday and Friday I have double sessions. Firstly, there’s a sprint session with cameras at different angles checking my biomechanics. Then I’ll do a longer running session, but the emphasis is still on fast movements. Later, we’ll go into the gym and focus on explosive movements, including the race start. We lift extremely heavy weights fast and throw them in the air!’

Q: Describe how you’ve had to adapt your training during the lockdowns.

A: ‘During the first lockdown, I had to convert my garage into a gym, to allow me to continue lifting heavy weights to keep up my strength and speed. I didn’t have access to a running track either so I had to go to local rugby and football fields and, instead of using sprint spikes, I used football boots!’

Q: What do you eat to support your training?

A: ‘I start my day by taking seven Solgar vitamins, including Calcium Citrate with Vitamin D3 (£8.50 for 60 tablets; solgar.co.uk) to help my knees. For breakfast, if I’ve got a sprint session, I’d have a three-egg omelette with spinach and bacon in it.

I may have a croissant or some fruit as well, plus a tea or coffee. I like to feel light during training sessions. After training, I’ll have a recovery shake, then I’ll have, say, grilled salmon, sweet potato mash and asparagus for lunch. For dinner, I might have steak, broccoli and rice. Dried mango is my go-to snack – it’s like eating sweets! I’m currently trying to keep as hydrated as possible.’

Q: How have you kept motivated over the last year?

A: ‘Setting short-term goals instead of long-term goals has really helped me deal with all of the uncertainty.’

Q: Do you have the next Olympic Games in your sights too?

A: ‘The next few years are pretty stacked, with the Commonwealth Games, World Championships and more. So yes, I’ll definitely keep training towards the next Olympics…’

Q: Have there been any positives from the past year?

DESIRÈE HENRY IS AN AMBASSADOR FOR SOLGAR VITAMINS & SUPPLEMENTS (SOLGAR CO UK) Women’s Fitness

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CYCLING FIT

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womensfitness.co.uk

CYCLING FIT

PEDAL TO POST-NATAL FITNESS Looking to get bike fit and shed pounds post baby? We spoke to fitness pro and Liv Cycling ambassador Elle Linton to find out how to cycle into postpartum shape WORDS: Leona Gerrard

‘Cycling is low impact, which means you might be able to start sooner than other forms of movement’

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L

et’s face it, Lycra, even when you’re sporting a six pack, is not the most flattering of looks. So when you’re carrying a few extra pounds post-baby, the appeal of getting into padded shorts and fitting summer jerseys that have been relegated to the back of the closet, in favour of your roomy pregnancy leggings, may be near-to-non-existent.

And can anyone blame you? You have brought a bonny baby into this world, and this accomplishment far outweighs any 100-mile sportive medal or bikini body.

YOU’RE NOT ALONE!

At Women’s Fitness, we’re here to help you get your body moving again because babies require stamina, and exercise releases wonderful feel-good hormones that will help (and not hinder) you on your path to fitness. And who better to speak to about this very thing than cycling aficionado and fitness buff Elle Linton, an Essex-based pre- and post-natal personal trainer who has extensive experience supporting women through the ups and downs of fitness during and after pregnancy? We caught up with Linton to get her thoughts on getting back to bike fitness after baby...

Q

When it comes to cycling and getting into shape, what is the safest way to start riding again after having a baby?

‘First and foremost, it’s important to listen to your body, then speak to your GP or specialist to be cleared for exercise. Check how your posture, pelvic floor muscles and core muscles are recovering before you get on the bike.

One benefit of cycling after having a baby, is that it’s low impact, which means you might be able to start sooner than other forms of movement. The key is to build up over weeks rather than trying to return to where you left off, and things like saddle comfort can play a big part.

Your body is still in recovery mode, so be gentle and kind to yourself.’

Q

For new mums looking to get into shape through cycling, what training would you recommend?

‘Mix up your training. When it comes to cycling, go out and enjoy a long weekend ride with your friends. During the week, when time is short, do more structured training indoors. HIIT training – bursts of work with recovery periods – can be done on the bike, too, which will help to build strength and increase your muscle mass. This, in turn, can power up your metabolism.’

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CYCLING FIT

Q

After a long day of childcare, toddler tantrums and dashing about, what can we do to motivate ourselves to get on the bike?

‘Firstly, I’d stress how important getting enough sleep is for your overall health and wellbeing. A lack of sleep can negatively impact your weight loss, too. Aim to get the basics first – sleep, eat and hydrate. This will help to get you in the right mindset for movement. Remember, exercise doesn’t have to be gruelling, it can be relaxing too! A low-intensity session can help to make you feel more invigorated... think of how good you’ll feel after your session and hopefully that will help to motivate you.’

Q

Alongside this training, what nutritional changes would you recommend?

‘It’s always important to eat well when exercising, and ensure you fuel well for training so that you can perform your best. Aim to follow the NHS guidelines to eat at least five portions of fruit and vegetables a day. Also remember that being more active can increase your appetite, so if you’re looking to lose weight, make sure you balance out your calorie expenditure with your calorie intake.

And if you’re breastfeeding, you may need more calories, so please seek the advice from your local doctor.’

Q

Indoor bike or road bike, which is best?

‘Both indoor training and outdoor training have their benefits. If you’re overwhelmed and

juggling things at home, training indoors might make you feel “cooped in”, which is reason enough to get outside. Training outdoors has been shown to be good for your mental health, too.

It’s a great way to clear your mind, re-energise and focus. However, indoor training comes with the benefit of taking less time. Just throw on anything and get riding! It also allows for more structured workouts, so you utilise shorter amounts of time, for great benefits.

If you have a small child, too, and no-one to help with childcare, you can still train indoors with your child in view.’

Q

What about cross-training while cycling?

‘Cross-training is always a good idea as it challenges your body in different ways. Cycling is a very repetitive movement but can still cause injuries, especially if you have any imbalances. Off-the-bike training, such as strengthening for arms, core and legs, is invaluable to get stronger and reduce risk of injury.’

Q

Do you come across women who are struggling to juggle work and family life with exercise?

‘Absolutely! Remember, exercise and movement are about so much more than just losing weight.

It’s also about the community, especially after the year we’ve all just had. Taking time out to move isn’t selfish.’

ELLE LINTON IS A LIV CYCLING (LIV-CYCLING.COM) AMBASSADOR. FOR FIT TIPS, VISIT KEEPITSIMPELLE.COM

GREAT GEAR T H I S B I K E K I T I S R E CO M M E N D E D B Y N E W M U M S! Liv Cycling Race Day Bib Shorts ‘Bib shorts are kind around the tummy area. Whether you are recovering from a C-section or still a little sore around the stomach, it just feels nice to be tucked in. These felt good on, too, as well as comfy. Their ProComfor women-specific chamois make them especially comfortable when getting back into the saddle, when the pelvis is still recovering from birth and is sensitive.’ says PT and tri coach, Alice Thomas. £84.99, liv-cycling.com

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Rapha Cargo Bib Shorts

Natal Active Artemis Nursing Sports Bra A comfortable and supportive nursing bra that will support your return to fitness. Every detail has been considered in the design of this bra – from the clips that you can open and close with one hand, to the wide elasticated straps that you can wear crossed or straight. £45; natalactive.com

These are great because you can pop your cycling bits into the leg pockets or back pockets, then just wear a loose t-shirt over the top. £195, rapha.cc

womensfitness.co.uk

CYCLING FIT

‘CYCLING OFFERED FOCUS IN MY NEW, CHAOTIC WORLD’ MUM-OF-TWO, KATE ALLAN, HAS PERSONAL EXPERIENCE RETURNING TO THE BIKE AFTER HAVING BABIES. SHE WON HER AGE GROUP IN IRONMAN 70.3 LANZAROTE SIX MONTHS AFTER BABY NUMBER ONE AND WON THE NATIONAL 50-MILE CHAMPIONSHIPS 14 MONTHS POST-BABY ‘I bought a Wattbike shortly after finding out I was pregnant, and cycled indoors most days, combining this with some gentle swimming and prenatal group Pilates. I found that this

combination worked incredibly well for me, helping me to maintain a strong cardio base while not neglecting mobility, strength and “holistic” wellness.

‘Postpartum, I did all of my early bike sets indoors on my Wattbike, and would coordinate sessions while my little boy slept (or enlist the help of my mum or husband). This was especially helpful in the early months, as I was breastfeeding and so it was not always practical for me to be away for sizeable periods of time. I also felt more comfortable with an indoor set-up, as it took a little bit of time for my body to feel like mine again, and it facilitated time to regain some core strength and a stronger base level of fitness.

‘Cycling for me, both pre and postpartum was vital, and it didn’t just help in one single way. It offered routine and focus – a controllable in my new and chaotic world. I was able to lose the weight I’d gained through pregnancy and my fitness increased pretty quickly, which vastly improved my self-esteem.

I was able to get back into racing that same year, completing an Ironman 70.3 only six months later, winning my age group.’

KATE IS A TIME TRIAL CYCLIST FOR TEAM BOTTRILL. SEE MATTBOTTRILLPERFORMANCECOACHING.COM/TEAM-BOTTRILL

Wahoo Kickr Core Smart Trainer Liv Cycling Race Day Short Sleeve Jersey ‘I went up a size in my normal jersey during pregnancy and for the postpartum period. The Liv jerseys are really light and breathable, and going up a size meant it wasn’t too clingy for me. The zips are perfect for when you need to nip off the turbo to breastfeed easily,’ says Thomas. £64.99, liv-cycling.com

womensfitness.co.uk

‘This turbo trainer was a godsend in the post-natal stage,’ adds Thomas.

‘You can build your cycling fitness at home; it’s a time-efficient way to train between breastfeeding and looking after baby. You can use the turbo trainer during the little one’s nap.’ £699, wahoofitness.com

Meglio Exercise Gym Ball This is a versatile option to improve core strength. Do pelvic floor exercises to help tone and strengthen in the postpartum period. £12.99, mymeglio.com

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Activewear for every step of your journey through motherhood nursing sports bras | pre and postnatal leggings | nursing tops

www.natalactive.com

@natalactive

STRENGTH 13-page strength special Strong body, strong mind

Words: Sarah Sellens | Photography: Getty Images

Why do you lift weights? To feel good?

To look great? Sculpting muscle is a great motivator to keep you on track with your resistance training, but there’s more to lifting weights than shaping a sleek physique. Indeed, a growing bank of research is showing that weight lifting could not only boost your brain power but also your mood, with 2020 data published in the Journal of Neuroscience reporting that strength training affects a person’s brain weeks before noticeable muscular changes show up. Among its many benefits, regular weight training is said to substantially reduce anxiety as well as ease depressive symptoms. It’s not simply down to the release of feel-good chemicals such as dopamine, serotonin and endorphins – experts also note that weight training helps you to endure the physical and emotional discomfort that comes with pushing hard. Ready to lift to lighten the mental load? Read on…

womensfitness.co.uk

Women’s Fitness

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WORKOUT WARDROBE

POWER UP! Take your strength training workouts to the next level with kit that supports your every push, pull, squat and deadlift COMPILED BY: Joanna Ebsworth

Perfect protection Blue Elvin’s P1-001 Sports Bra, £85, and P1-002 Leggings, £120, both feature integrated impact panels to reduce discomfort, scrapes and bruises during barbell training; blueelvin.com

Top of the crops Stay covered but avoid overheating during warm-ups and cooldowns in this Just Strong Cropped Team Graphic Tee, £22; juststrong.com

Feel the burn This petite and padded Wodsox Weighted Vest, £125, lets you add up to 7kg in extra weight during gymnastic and bodyweight moves; wit-fitness.com

Take control These Inov-8 FastLift 360 shoes, £150, have an

Feel the freedom Push and pull in complete freedom wearing this racerback Adidas Go To 2.0 Tank Top, £23; adidas.co.uk

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WORKOUT WARDROBE

Pretty powerful

Fight the grind

The breathable upper on NOBULL’s Bouquet Trainer, £150, is abrasionresistant and incredibly durable to withstand everything from rope climbing to lifting; wit-fitness.com

Protect your teeth from grinding when you bite down during weightlifting by wearing this Safejawz Mouthguard Slim Fit, £11.99; amazon.co.uk

Made to move Stay cool, dry and chafe-free in these lightweight, moisturewicking UA HeatGear Armour No-Slip Waistband Geo Print Ankle Leggings, £42; underarmour.co.uk

Pump up the volume Rising high Gym + Coffee’s All-In Bike Shorts, £40, have a high-rise waist and an interior drawstring so they never fall down, plus two deep side pockets for essentials; uk.gympluscoffee.com

With their adjustable, stay-in-place ear hooks and sweat-resistant design, these wireless Powerbeats Pro earphones are built to keep you moving, £219.95; beatsbydre.com

Bosom buddy Made for weight training and low-impact exercise, this buttery soft Pocket Sport Claude Bra, £38, features anti-sweat patch technology; pocket-sport.com

Wrap it up Wear these comfy and supportive Eleiko Weightlifting Wrist Wraps, £17, to promote proper positioning during heavy lifts; wit-fitness.com

Bag it up

Available in XS/S and M/L, Lululemon’s adjustable Uplift Training Gloves, £28, feature ventilation so you can avoid sweaty palms during deadlifts and pull-ups; lululemon.co.uk

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Carry your kit around in supreme comfort and style with Sweaty Betty’s super slouchy, waterresistant Cloud Bag, £60; sweatybetty.com

Strong to the core This women-specific Harbinger FlexFit Contour Weightlifting Belt, £27.46, has an ultra-light, flexible foam core to help support your back and abs during heavy lifts; amazon.co.uk Women’s Fitness

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STRONG MIND

GET LIFTED

Need a post-workout pick-me-up? You’re probably familiar with the endorphin-induced runner’s high, but resistance training boasts a special kind of buzz

L

ooking to boost your mood with exercise?

Chances are, you know that any form of cardiovascular movement, albeit a simple dance class, bike ride or run, pumps your body with feel-good chemicals. Indeed, just the simple act of moving is enough to flood your system with endorphins, dopamine and adrenaline – all chemicals that make you feel happy and confident. But is this only the case for cardio, or can strength training also improve your mood? We weigh in on how resistance exercise can make you feel happy…

MIND MATTERS

If you leave the weights room feeling confident, there’s a reason – and it all starts in your brain. Research from the Georgia Institute of Technology, in the US, shows workouts that involve lifting weights not only restore connections between your brain neurons (which improves memory and learning) but also boost confidence, mood and sex life. And further data from Appalachian State University in the US reveals those who performed three weight workouts a week significantly improved their mood and measures of calmness over six months, while researchers at the University of Tsukuba in Japan found strength training not only builds strong muscles and bones, it also bolsters brain functioning, thanks to the increase in levels of a protein called brain-derived neurotrophic factor (BDNF).

‘When we lift weights, we trigger the release of BDNF into the region of the

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brain responsible for mood regulation,’ explains Stuart Cashmore, product development manager at David Lloyd Clubs (davidlloyd.co.uk). ‘The release of BDNF then triggers the growth of new brain cells, which can help ease anxiety and depression.’

EMOTIONAL EFFECTS

Weight training can makes you feel ultra successful, too. ‘This is because strength training gives us a powerful sense of achievement,’ says Marisa Peer, speaker, therapist, psychologist and hypnotherapist (marisapeer.com).

‘Just seeing the improvements as we increase the weight becomes a metaphor (and motivator) for all of the things we can do when we’ve made a decision to start and commit. Strength training also helps regulate and boost mood, while improving self-esteem, self-image and self-confidence, meaning that not only is your physical body improved but also your mental and emotional wellbeing.’

New data also shows that we produce myokine molecules when we strength train. Different to endorphins, these molecules are released through muscular contractions and could have an effect on the action of your nervous system, as well as many other biological functions including anxiety, memory and development. ‘When you contract your muscles in any type of

movement, they’ll secrete chemicals into your bloodstream, which then travel to your brain, cross the bloodbrain barrier, and can act as an antidepressant,’ says Kelly McGonigal PhD, a psychologist from the University of Stanford, in her book The Joy Of Movement.

GET STARTED

’If you’re new to lifting weights, have a few sessions with a personal trainer to guide you through the basics,’ says Cashmore. ‘Now is a great time to set some goals, and ask questions in and out of the gym – education is key, and the more people you can talk to about their journey, the more passionate you will become about changing your body and mind with weight training.’

Ease yourself in slowly. ‘If you’ve never strength trained before, start by practising a few basic compound movements [those that work multiple muscle groups], such as a squat or push-up, until your form is right,’ adds Cashmore.

‘Once you’ve gained some confidence with these movements, you can then implement reps and sets into your routine. Try three to four sets of eight to 12 repetitions, and aim for three to four sessions of around 45 minutes per week. This is more than enough for you to reap the brain and physical benefits of lifting.’

‘Strength training bolsters brain functioning’

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STRONG MIND

STRONG BODY, STRONG MIND WHY DOES LIFTING WEIGHTS MAKE YOU FEEL GOOD? HERE’S THE SCIENCE BEHIND STRENGTH TRAINING’S FEEL-GOOD FACTOR… 1. BEAT STRESS Lifting weights helps to manage symptoms of anxiety and stress, say scientists from the University of Georgia. Not only does it increase physical and mental strength, but it also promotes the release of the feel-good hormones including dopamine and serotonin.

2.DOWNSIZE DEPRESSION A study from Harvard found that strength training reduced clinical depression symptoms more successfully than counselling.

The heavier the weight a person used, the more depressive symptoms eased.

3. SLEEP EASY A study in Preventive Medicine Reports found that strength training can improve quality of sleep by boosting levels of a chemical called adenosine, which can cause drowsiness.

Words: Lucy Miller | Photos: Getty images

4. KICKSTART CONFIDENCE According to a study in the Archives of Internal Medicine, one hour of strength training weekly is enough to raise your confidence levels and suppress feelings of worry by 20 per cent.

5. BOOST ENERGY Just a few weekly hours of weight training can give you an energy boost that lasts all day, according to researchers at the University of Georgia. womensfitness.co.uk

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STRONG WOMEN

FITTER,

FASTER,

R E G N O R ST What does it mean to be strong?

Three powerful women reveal the secrets behind their strength and how they’re paving the way for future generations WORDS: Joanna Ebsworth

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STRONG WOMEN

SAM’S TOP TRAINING KIT ‘Taking a good-quality collagen supplement has been essential for me as I’ve gotten older, as it’s amazing for tendons and ligaments. I take Momentous Collagen Peptides.’ ($44 for 507g; livemomentous.com)

‘Being strong means having confidence in yourself’ Sam Briggs (@bicepslikebriggs) has represented the UK nine times at the CrossFit Games, and won the Games in 2013.

‘I

took up CrossFit in 2009 to help me become stronger for my job as a firefighter.

I never wanted to be the token woman – I wanted to lift all the equipment and do everything the guys could do, if not do it better. Twelve years later, my proudest achievement has been winning the CrossFit games in 2013 after leaving the fire brigade following 10 years of service. I was 30 at the time, coming back from a broken kneecap, and everyone was telling me I was past it. Being crowned “the fittest woman in the world” made all the pain and sacrifice worth it.

‘When I first started doing CrossFit, people said things to me like “aren’t you worried you’ll get too big?” or “aren’t you scared you’ll end up looking like a man?”. Thankfully, attitudes are changing and you’re more likely to hear people say “wow, did you see that woman lifting 100kg?”. These days, you’ll also find that women are outshining the men in certain events – I have managed to come third overall out of the men and women on trail runs and

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‘W

t to get stronger e? Invest in a dumbbells an do so many fferent exercises with them and get full-body workout. Mine are from Rogue Fitness.’ (rogueeurrope.eu) endurance events, while Tia-Clair Toomey (the current “fittest woman in the world”) has come first overall many times.

‘For me, being strong isn’t just about lifting heavy things.

Mentally, it’s about pushing past barriers that other people set upon you. It means having confidence in yourself and not having to rely on others. In order to compete at this level for so long, you have to have mental strength. I’ve now set the goal of trying to make it back to the CrossFit Games this year and the next, and if I do make it to 2022 when I turn 40, I’ll apparently be officially crowned as “the fittest 40-year-old in history”.

‘After that, I plan to retire gracefully, because while I still love competing and pushing myself, recovery gets a lot harder the older you get. I’m not a naturally strong person and the

‘With a good pair of running shoes, an do a workout wherever you are in the world, no matter whether gyms are open or not. Try the new Asics Metaspeed Edge shoes.’ (£225; asics.com) amount of lifting I’ve had to do in order to have a chance of qualifying has taken a big toll on my body, so I’m looking forward to taking on different endurance challenges in the future to raise money and awareness for charities – that would be a nice turn in my career, as well as continuing to inspire the younger generation of strong women coming through.’

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STRONG WOMEN

‘I want to show people that women are strong’ Emma Ashley (@eashley10) works as a farmer and personal trainer. She won the title of Britain’s Fittest Farmer in 2020.

‘I

’ve lived on my family-run farm in Hertford all my life and always helped out. Over the years, our farm has diversified – the animals have gone, the chicken sheds have been turned into houses, and we’ve moved into hay crops and wildlife conservations areas – but seasonal changes meant I didn’t always have a full-time job. So, having a passion for fitness, I trained to become a personal trainer seven years ago and quickly discovered that I really enjoy helping people mentally through exercise.

‘Farmers are often miles away from civilisation, without the internet or a phone signal, so they can regularly feel lonely and isolated. In training farmers, I’ve been able to give them the physical strength and endurance they need to do their jobs, while also helping them to boost their endorphin levels and to de-stress. My training sessions give people an opportunity to talk. I often feel like I’m a counsellor but I’m always happy to listen and, hopefully, help them to feel better afterwards.

‘Thankfully, my farm won a grant to have fibre optic broadband installed (which is incredibly rare in the countryside), so I managed to continue teaching some clients over Zoom during lockdown.

And I also introduced a wellbeing policy on the farm, so tenants know I’m always there if they need someone to talk to. But my proudest achievement so far has been winning the Britain’s Fittest Farmer competition last year – a yearly event run by Farmers Weekly that champions physical and mental health in UK agriculture (fwi.co.uk/bff).

I’d never competed in anything before, so my boyfriend helped me train, and my dad (who is my biggest inspiration) supported me every step of the way. The final was incredibly gruelling, but I wanted to show people that women are strong.

‘Personally, I’ve been through a lot, but fitness has always helped me survive. I think I’ve come out a much stronger person, physically and mentally, and I’m better able to pass on what I’ve learnt to others. My favourite type of training is CrossFit, mixing cardio and strength together, and I love

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that my four-year-old daughter, Eloise, sees me being strong, confident and capable, and I hope it rubs off on her.’

EMMA’S TOP STRENGTH TRAINING MOVES

1.

’Deadlifts work practically every area of your body, including your legs, core and bum. The most I’ve lifted is 110kg, but my goal is to lift 120kg – double my bodyweight.’

2.

‘Burpees challenge every muscle while raising your heart rate. My clients hate them to start with but, when the burpees get easier, they end up feeling proud of themselves.’

3.

‘I’ve been practising handstand walking for a year, and I was so proud of myself when I managed to do it for the first time. I love being upside down, learning a new skill and challenging my balance.’

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STRONG WOMEN

‘Being fit gave me a strong sense of who I was’ Nesrine Dally (@nez_healthhub) is a Nike trainer and coach. She made history as Britain’s first hijabwearing Muay Thai fighter to compete in Thailand.

‘I

grew up with a burning passion for all sports, and I swam for my borough – always pushing myself physically to see how far or fast I could go.

In my teenage years, being fit gave me confidence, an outlet and a strong sense of who I was, and I’m just as passionate about exercise now as little eight-yearold Nez was. I still want to race, run, compete and regularly test my physical and mental limits.

‘Fitness as a career was the only choice for me. I started personal training 14 years ago while studying for my sports science degree at university, and I still love helping others to find confidence, pick up new skills and love their bodies for the amazing things they can achieve – it’s the best part of what I do!

‘I took up Muay Thai over a decade ago when none of my university clubs interested me.

I immediately fell in love with the sport’s culture, traditions, respect and discipline, not to mention how physically demanding it is – and I haven’t stopped since.

I didn’t face any barriers back then, despite being one of the only women in the gym; they came later when I started wearing a hijab.

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‘Finding my feet as a Muslim woman in the world of sport took a long time. The fitness industry has long lacked diversity and the lack of representation is damaging. I’ve always felt confident in my ability as a coach, but I haven’t always felt included or represented. The truth is, there aren’t many women who look like me on the front of fitness magazines and that means young women give up or don’t even try because they don’t see themselves being represented in certain spaces. As the saying goes, you can’t be what you can’t see. My mission now is to use my platform to pave the way for all women to pursue sport.

‘Getting back in the ring as Britain’s first hijab-wearing fighter after five years off from competing represented so much to me. I was trying to find my path, and it took so much courage, self-belief and determination to return. But I also knew that I was opening a door for many women to follow in my footsteps and fight for their dreams. We need to challenge society’s preconceived ideas about women (and Muslim women) in sport. We belong in sport and we can, and will, be anything we want to be.’

GET MOVING! Q. Tell us about the TRX Let’s Move campaign…

A.‘TRX’s campaign represents everything I am about – inclusive fitness. It’s a message that inspires and includes everyone.

Fitness means something different to everyone and we all choose to express that differently with how we choose to move. That’s why I love the fact that TRX says “there are no rules to how you move, so long as it moves you”, regardless of your age, gender, size or any other factors.

It’s a powerful message because health and fitness is for everybody.’ For more information, visit trxtraining.co.uk

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FUNCTIONAL STRENGTH

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FUNCTIONAL STRENGTH

Let’s go

outside!

Think strength training has to take place indoors? Outdoor gym, Farm Fitness, is proving that you can soak up the sun while getting strong and fit with your friends!

WORDS: Sarah Sellens

E

veryone knows that resistance training is a crucial component of a rounded fitness plan. It increases metabolic rate, lowers body fat and helps combat age-related muscle loss. But hauling weights around an air-conditioned gym when the sun is shining might not hold that much appeal. The good news is, you can get strong and seriously fit in the great outdoors.

FUNCTIONAL FIT

Don’t believe us? Head to Farm Fitness in Essex (farmfitness.co.uk), an outdoor gym that is fast becoming one of the UK’s best-loved workout womensfitness.co.uk

concepts. The brainchild of Essex farmer’s son, Tom Kemp, Farm Fitness is based on functional training, exercises that mimic everyday movements such as squats, hinges, lunges, pushes, pulls or rotations.

‘Functional fitness is all about creating a body that’s built for the real world, not just one that looks good,’ says Kemp. ‘You get the same mental health benefits as other types of exercise but the difference is you can apply the [physical] results to the rest of your life, never having to worry “Am I fit enough for this?”’

Using old bits of farm machinery, chains and tyres, Farm Fitness began as an outdoor bootcamp that has

now grown into an awardwinning workout concept.

‘All of our classes vary but tend to involve compound lifts (squats, deadlifts, overhead presses), functional carries (single-arm carries, farmer’s walks) and conditioning elements such as intervals on the SKiErg or rower,’ explains Kemp.

BUDDY BENEFITS

Community is at the heart of Farm Fitness.

‘Teamwork fosters a sense of accountability, helping you push beyond what you thought your limits were, supported by the knowledge that your teammates are right behind you,’ adds Kemp. ‘People are realising that functional fitness is

incredibly inclusive.

It’s not unusual to see a mum and a semi-professional rugby player on the same team at Farm Fitness!’

GIVE IT A GO

If it sounds tough, that’s because it is, but Kemp tells us there’s only a small learning curve for movements, which makes them easy to pick up. Want to give this style of training a go? We tapped Farm Fitness personal trainer, Clare Shepherd, for a workout to help you build full-body strength. Perform each exercise for the set number of repetitions or distance travelled, then repeat the circuit three times.

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FUNCTIONAL STRENGTH LOG PRESS

FARMER’S WALK

• Stand behind a log with feet just wider than hip-width apart (1).

Perform a deadlift movement to lift the log from the floor, pulling the log up towards your hips by leading with your elbows (2).

• To rack the log on your shoulders, thrust your hips forward, roll the log up your body and whip your elbows underneath it.

• Take a deep breath, bend your knees slightly and explosively drive the log overhead (3). Reverse the movement to lower the log back to the floor, then repeat three times. If you don’t have access to a log, try using a barbell or dumbbells.

• Stand between some farmer’s walk handles, or use a set of weights such as kettlebells. With your arms at your sides, bend your knees to perform a deadlift to lift the weights off the ground (1).

• To begin the movement, engage your core muscles, pull your shoulders down and back, then take a step forward (2). Walk as fast as you can for 20m, keeping your spine tall and shoulders back.

• Squat down to lower the weights, then turn to face the opposite direction and walk back 20m.

1

2

1

2

KETTLEBELL LUNGES • Grab two kettlebells and hold them by your sides. Stand tall, feet shoulder-width apart (1).

• Step forward and lower into a lunge. Don’t let your front knee move beyond your front toes.

• Touch your back knee to the ground (2), then push up to the start position. Repeat on the opposite leg and continue alternating 12 times.

3

1

2

DUMBBELL PUSH PRESS • Stand with legs shoulder-width apart and a dumbbell held in each hand at your shoulders, palms facing inwards.

• Engage your core, push your hips back and bend your knees into a partial squat (1). Then, drive your legs up and push the weights overhead (2).

• Lower back to the starting position and repeat 10 times.

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FUNCTIONAL STRENGTH PROWLER PUSH • Put some weights on a prowler sled (you’ll know if you’ve used too much as you won’t be able to push it) and hold the handles in a low position with straight arms.

• Engage your core and drive through your feet to move the sled forward.

• Push the sled as fast as you can for 20m, then turn around and push it back 20m in the other direction.

SANDBAG OVER-THE-SHOULDER THROW • Start with the bag on the floor. Drop into a low squat position to grab the bag (1). Keeping your core tight, lift the bag close to your body (2).

• Extend your legs to explosively lift the bag up and throw it over one shoulder as you stand up (3).

• Repeat by returning back to the squat position and performing the same movement to throw the bag over the other shoulder Do this three times.

Photography: Callum Tracey | Models: Clare Shepherd and Poppy Ashford

1

2

3

DUAL DEADLIFT • Grab a friend and a heavy barbell, then stand side-by-side with feet shoulder-width apart (if you don’t have a buddy, you can do this move alone with a moderate-weight barbell).

• Hold the barbell with your hands just outside your legs and in an alternate grip (one palm faces towards you; the other faces away from you).

• Hinge at the hips, keeping your spine long and looking down and slightly forward (1). Then, squeeze your glutes to stand up and drive your hips forward (2).

• Lower the barbell under control, then repeat the series of moves to lift the barbell again. Perform six repetitions.

1

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2

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47

Training Successful Health Coaches

Health Coach

Do Something Life-Changing

 Improve Your Health  Change Career  Help others

01342 410 505

thehealthcoach.com

Fo o d news

Healthy recipes

Fitness fuel

NUTRITION *

*

Food Fever

Words: Sarah Sellens | Photography: Getty Images

If you feel a bit below par after eating foods rich in fats and sugar, there’s a reason for that. According to a shortterm, laboratory experiment published in the journal Cell Host & Microbe, eating a western diet – described as a diet that is high in fats or sugar – could impair the immune system in the gut in ways that may increase the risk of infection. It’s all down to ‘paneth cells’, immune cells that reside in the gut and keep inflammation in check. Long-term consumption of a western-style diet is thought to impair the function of the fighter cells and promote an inflammatory response, a key feature of inflammatory bowel disease.

Can’t cut the sweet stuff? Read our plan on page 54 to help lower your sugar consumption.

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FOOD FOCUS

THE ANTI POLLUTION DIET

What damage is dirty air doing to your health? Discover steps you can take to minimise the risk, beginning with a round-up of the best foods and minerals that help build your defence against air impurities WORDS: Angela Kennedy

E

very breath of fresh air you take provides a revitalising boost for your brain and body.

So, regularly running or walking outdoors should be a prescription for good health.

But what if the air you breathe is not so clean? You can’t see air pollution, but the tiny pollution particles and invisible gasses you’re breathing in everyday could be harming your health. In fact, Public Health England has called air pollution ‘the biggest environmental

Strong evidence points to polluted air as a trigger for heart disease, stroke, lung cancer, respiratory disease and asthma. Yet, in 2020, more than one thousand locations in England were found to be exceeding air pollution safety limits set by authorities to protect health. Environmental charity Friends of the Earth found 1,350 places breaching the annual air quality objective for nitrogen dioxide – a pollutant most commonly found in fumes from the family car. In fact, transport, industry and burning wood or coal are the biggest sources of dirty air.

HEALTH HAZARD

threat to health in the UK’, with up to 36,000 deaths a year caused by long-term exposure to dirty air.

‘Pollution is like an assault on the body, especially if you have a chronic breathing condition, such as asthma,’ says Professor Maggie Rae, president of the Faculty of Public Health (fph.org.uk). ‘One-in-five people in the UK have a long-term respiratory illness but we are all susceptible to pollution, with most impact coming from breathing it in through your mouth and nose.’

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So, how exactly does air pollution harm your health?

‘Inhaling polluted air may cause oxidative stress and inflammation in your body,’ says nutritionist Tara Whyand (tarawhyand.com), who co-authored a scientific review on whether diet and supplements can help reduce pollution damage to health.

‘The most damaging pollutants include particulate matter, nitrogen dioxide and sulphur dioxide. Particulate matter is a big concern as it can be breathed deep into the lungs, with the smallest particles potentially able to penetrate the lung barrier and enter the bloodstream. Toxic gases, nitrogen dioxide and sulphur dioxide, can cause inflammation of the airways, making people more prone to respiratory tract infections and asthma.’

Long-term solutions to slowing down pollution include drastically reducing

travel in diesel and petrol vehicles, as well as recycling everything possible, shopping locally, buying only what you need and cutting emissions by industry.

While some of these goals will take time, the good news is you can reduce the impact of dirty air on your health right now by eating a diet that is rich in nutrients, vitamins and minerals.’

There is a growing amount of research studies that show certain foods and supplements have pollutionprotective properties. womensfitness.co.uk

FOOD FOCUS

‘Certain foods and supplements have pollutionprotective properties’

‘Data increasingly suggests that diets lacking in certain nutrients may increase the risk for oxidative stress and most chronic diseases,’ says Whyand. ‘Oxidative stress can lead to tissue damage, airway inflammation with increased asthma severity and abnormal immune responses. Some vitamins, minerals and botanical compounds have antioxidant and anti-inflammatory properties, which help protect against air pollution damage.’

With this in mind, we shine a spotlight on some of the best foods and botanicals that pack the biggest pollution-beating punch...

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FOOD FOCUS

POLLUTION PROTECTORS

Vitamin C With a powerful antioxidant effect, this vitamin was found to reduce nasal inflammation and restore antioxidant levels in asthmatic patients exposed to high levels of ground-level ozone, which is a common air pollutant. It’s a water-soluble vitamin, so is easily absorbed but is not stored by the body, so make sure you get at least 80mg per day. Berries are a great source, such as blackberries, strawberries or blackcurrants, and a handful of these will get you to your 80mg a day. Enjoy them fresh, dried or frozen.

Choline

Curcumin

This nutrient is vital for healthy brain and nervous system function. A study found choline helps reduce allergic inflammation – which air pollution can trigger – especially in the nose and throat of people with asthma.

Choline is easily absorbed from foods, such as eggs, liver, poultry, fish, peanuts and cauliflower, and you need about 425mg daily. Or, supplement your diet with Choline Bitartrate Powder (£19.40, cytoplan.co.uk).

Studies suggest that this potent phytochemical, which is present in the spice turmeric, has anti-inflammatory and antioxidant effects, so it could help defend against oxidative stress and inflammation caused by pollution. n another study, curcumin was found to protect human cells n a test tube against diesel exhaust toxicity. To get enough curcumin from turmeric you need at least six teaspoons per day with milk, coconut milk or nut milk as turmeric must be taken with fat for curcumin to be absorbed by your body. Or, try supplement Curcumin+ (£15.95, altruvita.com), which contains a highly absorbable form of the phytochemical that can be taken without food.

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Omega-3 This polyunsaturated essential fatty acid has strong anti-inflammatory properties and has been found to protect against inflammation caused by particulate matter pollution. Get it from oily fish, vegetable oils and flax seeds.

Aim to eat two portions of oily fish such as mackerel, salmon or sardines per week. For vegetarians and vegans, chia seeds, hemp seeds, sprouts and walnuts are good sources.

womensfitness.co.uk

Photography: Shutterstock

FOOD FOCUS

Vitamin D

Don’t forget to protect your skin

A study has revealed that vitamin D may protect your airways from pollutioninduced inflammation. Human cells from 18 donors were tested in a lab and it was found that vitamin D enhanced antioxidant response to particulate matter and calmed immune response, meaning your body is better able to fight off the harmful effects of pollution.

You can get it from oily fish, fortified cereal, red meat and mushrooms and, of course, when your skin is exposed to sunlight. However, evidence suggests air pollutants reduce the effectiveness of sunlight on vitamin D generation by absorbing and scattering solar UVB radiation, so consider taking a supplement as many people can be deficient. Take between 10mcg and 25mcg per day.

Try Vitamin D3 (£7.95, altruvita.com).

Air pollution can damage your skin and accelerate ageing by triggering oxidative stress, as well as eczema, psoriasis and acne.

A topical antioxidant that includes vitamin C or vitamin E can help counteract pollution. Try garden of Wisdom Vitamin C 23% + Ferulic Acid serum (£10, victoriahealth.com) to help protect skin against free-radical damage.

womensfitness.co.uk

EAT THIS...

YOUR ANTI-POLLUTION MEALS FOR THE DAY...

Breakfast: Avocado and grilled salmon on toast.

Snack: Mixed berries and yoghurt, water.

Lunch: Egg fried rice with turmeric, spinach, garlic and avocado oil.

Snack: Handful of almonds.

Evening: Chicken and kidney bean fajitas with added turmeric in wholemeal tortilla wraps, topped with tomato salsa and guacamole.

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Photography: Shutterstock

MEAL PLAN

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MEAL PLAN

CRUSH YOUR CRAVINGS Want to ditch sugar? Nutritionist Christine Bailey explains how to cut back on the sweet stuff with a seven-day plan

W

hether soups, salad dressings or ready meals, added sugar is present in so many everyday products that it can be hard to avoid. With our busy lives, it is all too easy to rely on processed foods for grab-and-go snacks or quick meals after work. The trouble is, many of these products contain far more sugar than we should be eating. We’re all aware that too much sugary food is bad for our waistlines, but research has also shown that too much sugar increases our risk of chronic diseases, including diabetes, Alzheimer’s, heart disease and cancer. One European study concluded that the consumption of just one sugar-sweetened drink a day increased the risk of type 2 diabetes by 22 per cent! And if that were not reason enough to cut back, clearer skin, sharper memory, better mood and more energy are some further benefits of reducing sugar intake.

Of course, sugars are found naturally in foods such as fruits and vegetables, wholegrains, or as lactose in milk. Consuming wholefoods that contain a wide array of essential nutrients, fibre and antioxidants is not the problem. The main concern is around added sugars, usually in the form of sucrose (table sugar) or high-fructose corn syrup. It is estimated that a third of added sugar consumption comes from sugar-sweetened drinks, a sixth comes from foods such as chocolates, ice creams and biscuits, but half comes from everyday foods such as ketchup, salad dressings and bread.

HOW MUCH IS TOO MUCH?

Sugars added to food or drinks, and sugars found naturally in honey, syrups and unsweetened fruit and vegetable juices, smoothies and purées, shouldn’t make up more than five per cent of your daily calories. This amounts to about 30g of sugar a day – that’s around six teaspoons every day. To put this in context, a typical can of fizzy drink contains about nine teaspoons of sugar.

WHAT COUNTS AS ‘HIGH SUGAR’?

Front-of-pack labels will tell you the total sugar content, and if it’s greater than 22.5g per 100g or there is more than 27g in one portion, then the product is high in sugar. A product low in sugar will contain 5g or less of total sugar per 100g. You also need to check the ingredients list to see whether sugars have been added to your food or if they are naturally occurring. The higher up the list the added sugars are, the more there is. Remember, sugar can appear in a variety of forms such as agave, molasses, honey, glucose, malt syrup, brown rice syrup, fructose

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MEAL PLAN

and sucrose. When looking at a product, consider how much you will eat per serving – this may be much more or less than the 100g stated.

pick-me-up. Have a few healthy snacks to hand, whether that’s a low-sugar protein bar, some nuts or a little dark chocolate.

HOW DO I CUT BACK?

• Avoid artificial sweeteners While they may seem like a good option, recent research casts doubt on their benefits. Instead of helping you skimp on calories while getting the same hit of sweetness, artificial sweeteners may in fact encourage you to eat more. There are a number of healthier natural sugar alternatives

There are some simple ways to instantly cut back on your sugar intake today, these include: • Don’t drink your calories Sugar-sweetened drinks such as sodas, juices, sports drinks and sweetened teas or coffees are one of the biggest sources of sugar calories in our diet.

They’re bad for your waistline and liver, and won’t make you feel full, so you’ll eat more all day and crave more sugar.

that have minimal impact on blood glucose levels. Xylitol and erythritol are sugar alcohols (polyols) and popular lower-sugar, low-calorie alternatives, and can be used to replace sugar in baking. Another option is stevia.

Derived from a small shrub found primarily in China and South America, it is 200-300 times sweeter than sugar with virtually no calories. Use in tiny quantities, as it can have a slight aftertaste. Look for pure stevia products or those mixed with erythritol rather than artificial sweeteners.

• Pump up the protein Eat more protein, especially at breakfast, as this is key to balancing blood sugar and insulin levels, therefore cutting cravings.

‘Sweetened drinks are one of the biggest sources of sugar in our diet’ • Pile up the veggies Non-starchy vegetables like broccoli, asparagus, green beans and mushrooms are packed with nutrients and fibre that will keep you feeling fuller for longer.

• Ditch low-fat foods Fats make you feel full, balance your blood sugar levels and satisfy cravings.

Along with protein, have some healthy fats, including nuts and seeds, extra virgin olive oil, avocados and Omega-3 fats from fish, at every meal and snack.

• Be prepared There will be times when your blood sugar is dropping and you need a quick

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MEAL PLAN

7-DAY LOW-SUGAR PLAN

SNACK

DINNER

LUNCH

BREAKFAST

Our nourishing meal plan will keep your energy levels high by balancing your blood sugar levels, thanks to plenty of protein-rich foods, healthy fats and loads of veggies, beans and pulses. We’ve cut out the added sugars and refined starchy foods, which can contribute to fluctuating blood sugar levels, energy dips and sugar cravings. Plan a snack around your workouts to refuel and keep your energy levels high throughout the day. Make sure you drink at least eight glasses of water daily.

MONDAY

TUESDAY

WEDNESDSAY

THURSDAY

FRIDAY

SATURDAY

SUNDAY

200g Greek yoghurt with 1 tbsp mixed seeds and 100g blueberries

Protein Green Smoothie – Blend together 1 scoop vanilla protein powder, 1 handful of spinach, 100g frozen mango, 150ml coconut water and 100ml coconut milk

30g oats made into porridge with milk or almond milk, 1 tsp nut butter and sliced strawberries

Protein Waffles – Make the batter with 1 egg, 2 egg whites, 40g oats, scoop of protein powder, ½ small banana and a little milk. Top the waffles with fruit and Greek yoghurt

70g cottage cheese, 2 rye crackers, and smoked salmon

Banana Protein Pancakes – Blend 1 banana with 1 egg, 50g porridge oats, scoop protein powder and a little milk plus ½ tsp baking powder. Fry spoonfuls of the batter and serve with berries and Greek yoghurt

2-egg omelette with mushrooms and spinach

Leftover Creamy Chicken / Tofu Traybake served with salad

Leftover Cauliflower Fried Rice with salad

Leftover Chaat Masala Lentils with mixed salad

Feta Frittata – Fry 4 sliced mushrooms. Add spinach, 8 cherry tomatoes, halved, and 2 cooked new potatoes in chunks. Beat 4 eggs and pour into a pan with chopped feta.

Cook, then grill to finish cooking.

Serve half with mixed salad

Leftover Feta Frittata with a mixed salad

1 wholegrain roll with roast chicken slices, avocado and mixed salad

with smoked salmon and tomatoes. Serve with mixed salad

Tofu Stir-fry 1 salmon fillet Courgette with Protein baked with fresh Noodles with Noodles – Pan fry ginger, garlic Pesto – Pan fry 150g firm tofu, and soy sauce, 8 cherry tomatoes cut into chunks, steamed broccoli in olive oil until until golden. and mangetout soft. Pour boiling Remove, then with 100g cooked water over add a bag of stir wholegrain rice 1 courgette fry vegetables, (spiralised) and soy sauce, chilli, blanch for 30 ginger and seconds. Drain garlic, plus a well, toss with packet of protein 2 tbsp pesto, the noodles (such tomatoes and as Barenaked 100g cooked Noodles). Drizzle prawns, tofu over a little lime or chicken juice, then add the tofu to the pan to serve

Creamy Chicken / Tofu Traybake (makes enough for tomorrow) – Cut 2 chicken breasts (or 250g tofu) into large pieces and place in a baking tray with 2 chopped red onions, courgettes and red peppers.

Drizzle over olive oil and scatter over 150g feta or dairy-free feta.

Bake in the oven for 30 minutes, until cooked.

Serve with salad

Cauliflower Fried Rice (makes enough for tomorrow) – Grate ½ cauliflower in a food processor.

Heat a little olive oil and scramble 2 eggs in a large sauté pan. Add the cauliflower, 1 garlic clove crushed, 1 grated carrot and stir-fry for 5 minutes.

Mix in 1 tbsp soy sauce and toss in 100g cooked prawns. Serve with mixed salad

Chaat Masala Lentils (makes enough for tomorrow) – Par-boil 8 new potatoes, then roast in olive oil for 30 minutes.

Sauté 1 onion with 1 crushed garlic clove, 2 chopped carrots and 1 can green lentils and 1 tsp chaat masala powder. Add the cooked potatoes and drizzle over Greek yoghurt and lemon juice.

Accompany with mixed salad

Chickpea Bowl made with ½ can chickpeas, ¼ avocado, olives, chopped tomatoes, lettuce, cucumber and 70g hummus and 125g cooked brown rice or quinoa

30g dark 1 apple (sliced) chocolate (at with some least 70% cocoa), almond nut butter handful of nuts

Hummus with vegetable sticks

One Pro Nutrition Protein Bar

Oat cakes and nut butter

Greek yoghurt with 30g grated dark chocolate

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EAT WELL

Words: Sarah Sellens

MOJU Ginger Shots (£27.80 for 4 x 500ml; mojudrinks.com) Kickstart your workout with a shot of spicy ginger. This 500ml bottle contains eight great-tasting shots of 17.2g freshpressed ginger, to provide a caffeinefree boost to your performance.

Fighter Shots Ginger (£15 for 6; fightershots.co.uk) Give your body a boost with this fatigue-fighting shot, containing 27g raw ginger, plus honey and lemon – a powerful, inflammationreducing combination of vitamin C, antioxidants and potassium. womensfitness.co.uk

Whether for energy, recovery or immune support, good-for-you juice shots deliver a dose of performance-boosting nutrients

Press Vitamin C Shot (£7.50 for 3; press-london.com) Containing grapefruit, strawberry, cherry, blackberry and lime, this vitamin C-packed shot not only tastes delicious but also supports the immune system thanks to its high dose of antioxidants.

The Turmeric Co. Raw Turmeric Original (From £31.50 for 14; theturmeric.co) A potent plant, turmeric contains curcumin which eases sore muscles and reduces inflammation. This shot has 35g of fresh raw turmeric root, combined with piperine extract to increase absorption.

Beet It Sport Nitrate 400 (£20 for 15; beet-it.com) Each shot contains 400mg of natural dietary nitrate, which interacts with salivary enzymes to generate nitric oxide (NO) in the blood. NO is a vasodilator that increases blood flow and oxygen delivery, helping boost endurance.

BumbleZest Matcha Moringa Ginseng (£26.95 for 10; b-zest.co.uk) Swap your morning coffee for this energy-boosting shot with naturally stimulating green coffee beans, matcha and ginseng. Plus, it contains only 18 calories!

Purearth Turmeric + Ginger Shot Stuff (£2.39; purearth.co.uk) Boasting the antiinflammatory properties of turmeric, this little shot of juice has the added benefit of ginger to boost your immunity.

Knock it back, or add warm water to make a healthy tea.

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Body news

Mental health

Beauty buys

WELLBEING *

*

Memory tracks

Words: Sarah Sellens | Photography: Getty Images

Got a song stuck on repeat in your head? We all know what it’s like for a catchy track to bury itself in our brain and go around in our mind all day long. But before you press pause on the irritating earworm, take note that it could be boosting your memory. That’s according to new research from the University of California in the US, which found the songs that get stuck in our heads help to strengthen memories as they form.

And what’s more, the more frequently a tune is mentally played, the more accurate the memory associated to that track. The authors surmise that this could lead to music-based interventions to help those suffering with memory-related disorders such as dementia. Play on…

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YOGA DOCTOR

YOGA FOR

FLEXIBILITY

Tight quads? Shortened hip flexors? Try these moves to gently release your muscles and ease stiff joints WORDS: Eve Boggenpoel

W

You’ll also need to work on hether you want to boost sports strength. Joints are supported performance or counteract long hours at by surrounding muscles and, if your desk, yoga is a great way to increase your these are weak, joint stability range of motion (ROM). will be compromised, increasing Regular practice is key, so fit in a session as often your risk of injury. Finally, as you can, ideally three or four times a week, remember that ROM is and start with seated or lying poses so dependent on many you can focus on increasing your factors, including flexibility without the added the time of challenge of balance or stamina. day, your age, If muscles are tight, use a block as anatomy, an extension of your arms (try it in injury history, pyramid, standing forward folds occupation, or reverse triangle), and place a exercise habits, strap around the ball of your foot diet and posture. in hand to toe pose.

So always work Aim to spend longer in asanas than Anonymous with your body and you might normally. American yoga aim to increase your expert Erich Schiffmann suggests stretching flexibility by addressing all these until you meet your ‘edge’ (which he describes as areas. Ready to give yoga a go? ‘the place before pain’) then, when you feel the Here are some key moves to get muscle release, sink a little further into the pose you started. to meet your next edge.

‘It’s not about being good at yoga. It’s about being good to yourself’

-

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BEND IT

HIPS: External hip rotation supports the health of your knees – crucial for weight-bearing sports such as running and weight lifting – and reduces the risk of ligament or cartilage problems. Useful postures to open your hips include cobbler’s pose, wide-legged seated forward fold and reclining hand to big toe pose (taking your raised leg to the side). Too much sitting can shorten your hips flexors, too, making you more susceptible to lower back and knee pain, so work on lengthening them with poses such as crescent moon, pigeon and lizard.

SHOULDERS: Stress, posture and movement habits – such as how

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YOGA DOCTOR

Q&A

‘I’m not sure whether to take up yoga or Pilates. What’s the difference between the two?’

BEGINNER’S TIP Don’t be misled into thinking savasana is optional. At the end of your session, your ner vous sys tem needs time to assimila te the bene f i t s i t has gained during your prac tice.

Enjoy the time and le t your body de eply rela x.

Photography: Getty Images

you drive, lift objects or even work out – impact your shoulder mobility which, in turn, can affect your sports performance. If your shoulders are tight, for example, your arms won’t move freely as you run and your form (and, no doubt, your speed) will be compromised. Improve your shoulder mobility with cow face pose, eagle and child’s pose or wide-legged standing forward fold with your arms behind your back in prayer or fingers interlaced and extended arms lifting upwards.

SPINE: The best way to keep your spine flexible is to regularly take it through all its planes of movement (bending forwards, backwards, sideways and twisting). Warm up your spine with a few rounds of cat/cow, remembering to move with your breath, yin yoga’s banana pose and easy twist, then increase the challenge with standing and seated forward folds; cobra, womensfitness.co.uk

camel and bridge; and twists such as revolved side angle pose and revolved triangle. Remember to always lengthen your spine before you flex, extend or rotate.

Creating space between your vertebrae will increase your ROM, so add a few downward dogs into your practice, too.

LEG MUSCLES: If you’ve started a new exercise regime, are doing lots of endurance training or are sitting for long hours, your calves, hamstrings and quads are likely to pay the price. Regular stretching will help prevent muscle shortening, but specific yoga poses will boost flexibility, too. For your quads, try bow, half moon bow and dancer’s pose (or any posture where you contract your quads to raise your leg, such as extended hand to toe pose).

Your hamstrings will benefit from all straight-legged forward folds – try head to knee pose to target one leg at a time – plus downward dog, sleeping Vishnu, half moon and pyramid (with blocks if needed).

TRY THIS...

Built for Athletes Small Hero 2.0 backpack

From £69.99; builtforathletes.com If you’re heading back to the office and want a strong pack that fits your laptop, kit and towel, plus has straps for your yoga mat, look no further! You can even personalise it with customisable Velcro stickers.

Both yoga and Pilates are low-intensity and low-impact forms of exercise that share postures such as plank, cobra (swan in Pilates) or boat (open leg balance) and downward dog (elephant), which can be confusing. While they each have a variety of different styles – and different teachers will also have their own focus – from a physical point of view, yoga tends to focus more on flexibility and Pilates focuses more on strength.

Perhaps the main difference between the two can be traced to their origins. There’s often a strong spiritual element to yoga – in fact, the postures you’ll practise today were developed to prepare the body for meditation – and the aim is to unite mind and body.

Pilates, on the other hand, was developed during the first world war to help patients heal and rehabilitate.

Yoga begins with the breath, and helps you become more grounded and centred, creating balance on all levels. Postures may be seated, standing or lying, and often link together in a flowing sequence.

In Pilates, you first work on building core strength, then balancin , is symmetrical, before going on to work with flexibility. The exercises are performed lying on your back, side or stomach, and reformer Pilates offers the use of machines.

Why not explore both and see which works best for your needs? Some people believe those who are more logical tend to like Pilates, while creative people tend to prefer yoga.

If you don’t want to head to a physical class, streaming sites such as ekhartyoga.com or yogainternational.com offer free trials. And new online Pilates studio A Body Forever (abodyforever.com) offers both classical and contemporary Pilates on demand, plus Pilates flow classes (see page 12 for more details).

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PRENATAL FITNESS

Strong

mama!

Pregnancy brings about huge physical and emotional changes, but staying active could help keep your body in balance. Prenatal expert, Taylor Walker Sinning, reveals what you need to know...

WORDS: Sarah Sellens

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PRENATAL FITNESS

H

eard that exercising during pregnancy is good for you? You’re not wrong, as a growing bank of data extolls the benefits of keeping fit before and after labour.

‘Exercise during pregnancy has been linked to decreased interventions during labour and delivery, quicker recoveries, decreased risk of gestational diabetes as well as decreased pregnancy-related discomforts like lower back and joint pain,’ explains pre- and post-natal trainer, Taylor Walker Sinning. But did you know that moving during maternity will bring about benefits for baby, too? ‘There have been links to decreased risk of high birth weight babies, increased oxygen exchange between mum and baby, as well as links to increased intelligence and gross motor development,’ adds Walker Sinning.

The problem is that hearing about the prenatal benefits of exercise and harnessing the rewards are two different things. How high should your heart

rate be? Is it still OK to jump up and down? What about lifting weights? It can be tough to know how to stay active during pregnancy but, luckily, Walker Sinning has you covered with her new plan, the Taylor Walker Sinning Prenatal Fitness Program, which has just been launched on Jillian Michaels’ fitness platform, The Fitness App by Jillian Michaels (jillianmichaels.com).

The blend of strength and low-impact workouts will support you through 40 weeks of pregnancy.

‘Mums will learn how to properly utilise their core, as well as connect to their pelvic floor, and connect their breath to the functional movements they perform every day as mum-to-be, such as squatting, lunging, pushing, pulling and twisting,’ explains Walker Sinning. ‘There’s also a labour training and visualisation video to prepare you for the most intense HIIT workout of your life – labour!’ Ready for an expert-led plan that could really help boost your mood and prepare you for childbirth? We asked Walker Sinning to share her top moves for mums-to-be.

MEET THE TRAINER Taylor Walker Sinning is a personal trainer and holistic health coach. As a busy mum, wife and entrepreneur, she understands that life is a juggle and created TaylorWalkerFit wellness collective for women seeking a hectic-schedule-proof resource. Her all-new Taylor Walker Prenatal Fitness Program on The Fitness App by Jillian Michaels (jillianmichaels.com) is designed to empower, strengthen and support expecting mums throughout their pregnancy. womensfitness.co.uk

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PRENATAL FITNESS

THE WORKOUT Begin with seated core breathing to warm up, then perform each exercise for the set number of reps, with a 15-second rest between moves. Rest for 60 seconds between rounds and repeat three times.

SEATED CORE BREATHING • Inhale and expand your diaphragm. Think about expanding your ribs and rounding your belly.

• Upon exhalation, draw your pelvic floor up (front to back and side-to-side) and activate the transverse abdominal muscle (TVA) by picturing bringing the midline of your belly together. Hold for three seconds and repeat three times.

MARCH Reps: 20 (each side) • Stand with your core engaged, your feet hip-distance apart.

• Soften your knees. Drive your left knee to 90° as you exhale and lift your opposite hand.

• Alternating legs and hands, repeat the move to warm up your whole body and connect to your breath.

MUM MOVES DO….

...speak to a medical specialist such as your GP or midwife before starting an exercise programme. ...listen to your body. If you are strength training, consider de-loading, focusing on core connection in every repetition and slowing down your efforts. ...aim for 150 minutes of moderate physical activity a week, split between three to five days. This can include cardio, strength training, yoga or Pilates.

DON’T…

...lie on your stomach or do twisting exercises such as bicycle crunches.

Try diaphragmatic, core and some pelvic floor breathwork instead. ...do full planks and crunches. These add intra-abdominal pressure and may lead to diastasis recti (ab separation). ...jump towards the end of your pregnancy, as it can add unnecessary impact to your pelvic floor.

SUMO SQUAT TO STAND CORE BREATHING Reps: 16 • Step your feet outside of your hips. Turn your toes out, making sure you track your knees over your toes by externally rotating your hips.

• Squat down, with your hips back and your back flat.

• Inhale, release your core and pelvic floor, exhale, lift your pelvic floor and draw in your TVA. • Then, stand up. Move slowly, with your weight pushing through your heels.

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PRENATAL FITNESS ALTERNATING LUNGE CURL Reps: 12 • With medium-weight dumbbells by your sides, step back with your right leg and lower into a lunge, taking both knees to 90°. Keep your right hip over your right knee and your left knee over your left ankle.

• Inhale and expand your belly as you lunge. Begin to exhale, step together and add a biceps curl to your shoulders.

• Continue to connect to your core and diaphragmatic breath while alternating legs.

‘Taylor Walker Sinning is not only the foremost pregnancy fitness specialist, she’s also just given birth to her second child! So mummies have her right there with them, every step of the way, literally and figuratively, to help them feel strong, empowered, guided and supported through every trimester.’ Jillian Michaels

UPPER CUT

Reps: 10 • Place your hands on the edge of a chair or elevated surface, or drop your knees and perform a push-up on the ground.

• Bend your elbows at a 45° angle as you inhale, expand your belly and release your pelvic floor.

• Begin to exhale, lift your pelvic floor in, activate your TVA and press through the heel of your hand to straighten your arms.

Reps: 20 (each side) • Punch your right arm up and towards the midline of your body.

• Make sure to pivot towards the direction you are punching so that you do not twist the upper from lower body.

• Repeat on the other side, then continue alternating.

Photography: Luccia Lowenthal

MODIFIED PUSH-UP

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NATURE’S ANSWER TO HYALURONIC ACID

Weleda’s 24hr hydration range

Introducing Weleda’s Prickly Pear Cactus hydrating range.

Weleda proudly brings Prickly Pear Cactus extract to consumers for the very first time. This deeply hydrating extract is nature’s answer to Hyaluronic acid (a polysaccharide), and our patented ingredient is scientifically proven to support and strengthen the skin’s ability to hold onto moisture throughout the day for 24h long-lasting hydration.

Available from selected Superdrug and Holland & Barrett stores and online, weleda.co.uk and your local wellbeing advisor

WELEDA HYDRATING CACTUS EXTRACT* 100% natural extract from organic prickly pear cactus Scientifically proven to deeply hydrate skin Rich in water-binding polysaccharides

Weleda contributes to a world in which people and biodiversity thrive. www.uebt.org *Patent pending

BEAUTY BUYS Mádara Deep Moisture Fluid (£26.50; madaracosmetics.com) Want to deeply moisturise your skin without having to slather on a heavy cream?

This moisturiser will help to repair your skin’s natural moisture barrier, and its light formula makes it perfect for use during the warmer British weather.

Weleda Cactus Hydrating Facial Mist (£16.95; weleda.co.uk) Six years in the making, Weleda’s new prickly pear cactus formula has been clinically proven to increase the skin’s hydration levels. One of four products in the range, this mist moisturises for up to 12 hours.

ESPA Isotonic Hydration Mask (£40; espa.com) Complexion need cooling?

ESPA’s electrolyte-packed blend of minerals, spirulina ferment and energising guarana picks up parched skin, with 96 per cent of trial users saying their skin felt hydrated after two weeks of use.

L’Occitane Cactus Verbena After Sun Care (£24.50; loccitane.com) Run in the sun? Smear this mix of verbena and ultra-hydrating cactus over weatherworn skin to feel instantly soothed, and to smell divine. Never before has aftersun seemed so luxurious!

BEAUTY BAG

Skin feeling dry and dehydrated in the heat?

Quench its thirst with our pick of hydrating hero products Alteya Organics White Rose Water (£7.95; lovelula.com) Bottled in the heart of the Bulgarian Valley of Roses, this toning spritz is made with fresh rosa alba blossoms, which have a light and delicately floral aroma. Great for keeping skin cool on-the-go.

Dr. PAWPAW Shea Butter Balm (£4.95; drpawpaw.com) Good for your dry skin and the planet, this balm was created with shea butter sourced from The Ghanaian Women Project, which has developed an environmentally-friendly supply of the stuff.

Words: Sarah Sellens

Jurlique Nourishing Cleansing Oil (£32; jurlique.com) Oils form a protective barrier that helps keep the skin’s moisture in.

Indeed, your skin’s natural oils will help keep it hydrated. We love that this oil turns into a nourishing cleansing milk that removes make-up while brightening the complexion. womensfitness.co.uk

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HEALTH CLINIC

EXERCISE YOUR MIND Feeling frazzled? Your workout has a fix for that.

We investigate the mood-altering effects of exercise WORDS: Anna Blewett

M

ost of us fall in and out of love with exercise, but when life gets tough, could a workout be the balm we need?

For on-off runner Ellie Grogan, it was an unprecedented tsunami of work stress that encouraged her to pull her trainers back on. A consultant and lecturer in palliative medicine, Ellie (known to colleagues as Dr Eleanor Grogan) had struggled with injury and motivation before the pandemic changed everything. ‘In 2019, I ran The Great North Run for charity,’ she starts. ‘I had plantar fasciitis, so it was horrible. I hobbled around saying, “never again”. But when the pandemic started, I found I got back into running. My job involves palliative care on a ward and in the community – and when Covid struck, work intensified. It was hard work but there was something about going out for a run that was really helpful. I just needed to get out and clear my head.’

Ellie found 2020’s virtual Great North

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Run a great source of escape. And as the pandemic has rumbled on, her passion for running has deepened: ‘As I’ve got fitter, I’ve started to prefer the long runs – they allow me to untangle my thoughts and my head feels clearer afterwards.’

Ellie’s not alone – research conducted during the pandemic suggests that many of us have sought solace in exercise, with Strava reporting a doubling in the number of runs and cycle rides tracked, while walks tripled compared to those logged in the previous year. ‘People often say to me that without their training sessions, their head is all over the place,’ says Tirrel Grant, personal trainer (squaremilefitness.com). ‘I see people starting the session feeling worn down by external factors, but they leave it looking like a completely different person. Some run to get their head space, some lift... It’s about feeling more in tune with your body and focusing on sensations like your breathing or a particular muscle. It keep you focused and in the moment.’

Immersing yourself in an exercise routine can be a great escape from looping thoughts and the chattering mind that plagues many of us in times of stress, but the benefits can be more long-lasting. ‘We know that moderate to vigorous activity has huge benefits for people’s mental health,’ says Dr Rebekah Carney, research associate at Manchester’s Youth Mental Health Research Unit. ‘It reduces anxiety, lowers the chance of experiencing depression in the future, increases resilience to stress... Whether it’s walking, running or playing sport with a group of people, the evidence base is strong for using exercise to protect your mental health.’

SHIFT YOUR HORIZON

So what’s going on in the brain during exercise that makes it so helpful for emotional wellbeing? ‘Even a 20-minute walk has real benefits in terms of reducing anxiety and gaining a little head space,’ says leading neuroscientist, Joe Devlin, of University College London. ‘And womensfitness.co.uk

HEALTH CLINIC

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HEALTH CLINIC

‘Your workout suppresses the part of your brain that might be worrying’

there are a couple of reasons for that.

While our brains are doing lots of small tasks all the time, our “conscious brain” is really bad at multitasking. If you get up and go for a walk or run, there are all sorts of novel stimuli that take your brain away from internal thoughts and force a bit more external examination.’

In this way, our brains have a limited bandwidth that can be used to our advantage, flicking a switch from general anxieties to the here and now.

‘The process of exercise is important,’ says Devlin. ‘Often it takes concentration and, therefore, provides an escape from repetitive thoughts.

That holds true even for what people think of as light exercise – t’ai chi, yoga

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or Pilates – or even lifting free weights.

You’re focused on your physical body and that’s a form of mindfulness. You can’t think about what’s bothering you when you’re trying to lift a weighted bar above your head.’

GET IN THE ZONE

If you’ve ever experienced a ‘runner’s high’ you’ll know brain chemistry is also at play. But while the benefits of exercise are often put down to the release of mood-boosting endorphins, our hormones mean a workout can proactively ease a chattering mind.

‘When you exercise, your brain signals your body to release cortisol,’ says Devlin. ‘People tend to think of that as

a stress hormone, for valid reasons, but what it’s really doing is releasing energy as your body needs it. Cortisol increases your heart rate, raises your blood sugar levels and increases your ability to use carbohydrate and fat, but what it also does is inhibit the part of your brain called the pre-frontal cortex.

That’s the “worrying” part of your brain – it’s strategic, makes long-term plans and thinks on an executive level. That’s not needed in a fight-or-flight activity, so cortisol inhibits activity there.’

The result? Your workout suppresses the very part of your brain that might be worrying about your next mortgage payment or a disagreement with your line manager. What’s more, the harder womensfitness.co.uk

HEALTH CLINIC

you train, the more pronounced the effect. ‘That’s an added benefit to a higher-intensity exercise,’ says Devlin. ‘Roughly speaking, the higher you get your heart rate, the more cortisol is being released to help your body burn the energy, and the more of that suppressing activity happens. It doesn’t turn it off – you can still think – but it’s probably what elite athletes would call “the zone”. You’re able to respond to your environment and activity but not think so much about what you’re doing.’

GO OUTSIDE

According to the experts, it’s also possible to optimise the mind-calming elements of your workout, and where you exercise is an important factor. ‘There’s lots of research about the massive benefits of green and blue spaces,’ says Carney.

‘We know that being exposed to natural environments does wonders for our mental health and now this new concept of blue space – being near oceans, rivers, lakes – is coming to the fore.’

The extra sensory pleasures and distractions of a natural environment may help interrupt the habit to ruminate on problems or stressors, and Devlin believes there’s good evidence that you’ll notice an improvement in your head space. ‘There was a study in Exeter a few years ago, a meta-analysis of the research around exercising indoor versus outdoors,’ he recalls. ‘The evidence suggests there is an extra benefit to exercising outdoors when comparing like with like. So, for example, in examining running indoors versus running outdoors (the activity the majority of theses studies looked at), participants doing the latter showed greater reductions in anxiety, and greater feelings of enjoyment and pleasure. It seems that being outdoors has benefits, exercise has benefits, and exercising outside has both of those benefits.’

Photography: Getty Images

SAVOUR THE MOMENT

The last word goes to Laura Watters, senior physiotherapist at The Walton Centre in Liverpool, which works with patients affected by a brain or spinal injury. ‘The people I work with are dealing with conditions that are going to affect the rest of their lives,’ she explains. ‘There are huge anxieties – their whole world has just exploded. But when we do our physio sessions, it creates a mindfulness moment. No matter the activity, exercise helps them focus on what they’re doing at that time, and not all the other things they’ve been worrying about. It’s the same for me – I can’t even tell you how much difference exercise has made to me. It used to be something I’d do if I got around to doing it, but it’s now a staple of the day. Swimming, running, cycling, kickboxing... it’s just about me, being in the moment.’ womensfitness.co.uk

3 WAYS TO BUILD A STRESS-BUSTING WORKOUT DITCH THE TRACKER ‘Take your Fitbit off,’ says Carney.

‘Going for a run or bike ride, with no time or performance pressure, every now and again is really important.’

Get your heart rate up but don’t sweat the details – just enjoy the feeling of being active.

TRY SOMETHING NEW ‘Getting coached through a new technique or exercise is a good way of staying focused and in the moment when you exercise,’ says Grant.

Exercising with a PT or partner is another way to get a break from your internal monologue.

SORT YOUR SOUNDTRACK ‘There’s a big correlation between your auditory neurons and your motor neurons,’ says Watters. ‘I find music is a great way to move away from negative thoughts and get into a different gear, ready to move.’

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MEDITATION STATION

BOUNCE BACK

If you’re not getting the results you want, meditation can help you get your training back on track WORDS: Eve Boggenpoel

Photography: Getty images | *For more free ACIP meditations, follow Healthy Minds Innovations on soundcloud.com

S

hin splits slowing you down? Or maybe an illusive PB is derailing your long-term training goals? When things don’t go your way, a negative mindset can soon hijack your thoughts and, as a result, your actions. But the good news is research shows regular meditation can boost your resilience and help you sail through any challenges on your fitness journey.

‘In our neuroscientific research, we’ve defined resilience as the “rapidity with which a person recovers from adversity”,’ says Dr Richard Davidson, professor of psychology and psychiatry at the University of Wisconsin-Madison.

‘What we and other scientists have found is that there are [brain] circuits important for the regulation of emotion that are positively changed through different kinds of meditation.

Specifically, what we see is increased connectivity between regions of the prefrontal cortex and the amygdala that enable people to recover more quickly.’

REWORK YOU BRAIN

If you want to harness the power of meditation for resilience, Healthy Minds Innovations (hminnovations.org), founded by Dr Davidson, has developed a framework for understanding the ‘plasticity of wellbeing’, aka the way your brain can be changed for your higher good. ACIP, which womensfitness.co.uk

stands for Awareness, Connection, Insight and Purpose, are four core areas of experience that can be transformed through training, according to Dr Davidson. ‘Awareness includes mindfulness and attention; Connection refers to qualities to support social interaction, such as appreciation, kindness and compassion; Insight, or self-knowledge, is an experiential understanding of how our thoughts, beliefs and emotions affect our daily experience; and Purpose connects our core values to our everyday life,’ he explains.

SHIFT YOUR ATTENTION

One of the things we’ve all had to sacrifice over the past year is connection with others, so if you’re feeling the impact of prolonged isolation, the following practice from Healthy Minds Meditations* can help you reconnect more deeply to others.

It helps boost your resilience by strengthening your skills in noticing the positive – in yourself, others and in the world around you.

To give it a try, find a balanced posture, close your eyes and relax your body. Instead of focusing on injuries or training aches and pains, shift your attention to appreciating all your body does without you even being aware of it – your beating heart, your organs doing their respective jobs, and so on. Notice how it feels to acknowledge this. Next, connect to your senses, tune in to the subtly and beauty of what you’re seeing or hearing right now. Then, focus your attention on a person

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by Ryunosuke Koike (Penguin, £9.99) This guide to mindful living by a Zen priest teaches you how to overcome negative thoughts a nd habits by reconnecting to your five senses.

– a friend, partner, your child – and see how it feels to fully appreciate them. If you like, you can go on to think of someone you don’t know as well – a PT, perhaps, or a running buddy – notice something positive about them, however small or ordinary.

Return to your breath, then for an extra challenge, repeat with someone you find difficult. To end the practice, gently open your eyes.

‘Being attuned to these four key pillars and engaging in mental exercises to help strengthen these components can be enormously beneficial for our psychological wellbeing,’ says Dr Davidson.

‘We also believe combining mental exercise with physical exercise may really be an optimal combination for fitness.’

‘Boost resilience by noticing what is positive’

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Your 12-page fitness handbook P78

Get fit with WF cover model Courtney Black

P82

Make over your mid-section with our home workout

P86

Photography: Getty Images

Hit the trails this summer with our pick of off-road running shoes

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BACK TO

BLACK

The nation’s favourite Pocket PT, Courtney Black, reveals the moves that will get your body and mind in shape WORDS: Florence Reeves-White

Courtney Black is a force to be reckoned with, a woman with an army of warriors doing her workouts every day. Her app, The Courtney Black Fitness App, offers real-time workouts with hybrid versions of HIIT, strength training, boxing and even a little bit of boogying.

If her huge social following, podcast, book and personal workout wear line

weren’t enough to denote that Black really is the new black when it comes to trendy exercise routines, she’s now our latest cover star as well.

The joy of her upbeat workouts shines a light on the darkest of days, with a chatty, relaxed demeanour that’s managed to put many at ease during such a tumultuous time. So, exclusive to Women’s Fitness readers, Black has

given us a few workout moves to try at home, giving you a taste of her testing methods. Follow them today for the first step on your journey back to Black.

How to do it: Perform each of the following exercises in order for 45 seconds, then take 15 seconds of rest between moves. Repeat the full workout three times.

SQUAT PRESS • Start standing with your feet shoulder-width apart and a dumbbell in each hand at shoulder height, palms facing (1).

• Lower your legs to a 90˚ angle by bending at the knees and pushing your bottom backward (2).

• Push through your heels to stand up and explosively press the weights overhead (3).

Lower the weights back to shoulder height in a controlled manner, then repeat the sequence.

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• Start with a dumbbell in each hand, palms facing, back straight and your legs together (1).

• Step back with your right leg, taking a large step so your front knee is bent to a 90˚ angle. Simultaneously raise your arms out to the sides (2).

• Step your back leg in (3) and repeat with your left leg (4), making sure both knees hit a 90˚ angle and your front knee doesn’t go over your big toe.

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COVER MODEL WORKOUT

REVERSE LUNGE WITH LATERAL RAISE

RENEGADE ROW

LATERAL LUNGE TO UPRIGHT ROW

• Start in a high plank position with your wrists under your shoulders, your body in a straight line and a dumbbell under each hand (1).

• Gripping the dumbbell, pull your left hand up towards your chest, palm facing in towards your body (2). Push through your right hand as you perform this action.

• When the dumbbell is at chest height, lower it to the floor (3) and repeat on the right side (4).

• Continue alternating. Try to keep your body parallel to the floor and as still as possible.

• Stand with your feet together, a dumbbell in your left hand by your side while your right hand is on your hip (1).

• Take a step to your right into a side lunge, bending your right knee and dropping your hips.

Lower the dumbbell towards the ground (2).

• As you raise out of the lunge position, row the dumbbell up toward your chest, leading with the elbow (3). Lower the weight to the starting position and repeat for 45 seconds, then swap sides.

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Photography : Anna Fowler

• Hold a dumbbell in each hand and bend your knees slightly. Hinge forward from your hips, maintaining a neutral spine (1).

• Hold this position and draw both elbows back as far as you can, squeezing your shoulder blades at the top (2).

• Lower the weights by straightening your arms (3). With palms facing each other, squeeze your shoulder blades to lift your arms out to the side until the weights are at shoulder level (4). Lower and repeat the entire sequence.

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COVER MODEL WORKOUT

BENT OVER ROW TO FLY

FIT FOR LIFE!

Tight, toned abs not only look amazing, they also make you stronger for daily living, but carving your core takes more than a few crunches...

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njury prevention, organ protection, a lower chance of back pain and greater chance of optimal posture… working your mid-section is about so much more than looking good on the beach! Consisting of your six-pack abs, hips, pelvis, obliques and transverse abdominis, your core muscle group works as your body’s powerhouse,

improving your sports performance and keeping you fit for life.

A strong centre starts with core stability (strength in your deep abdominal muscles, which work when you draw your belly button in). When you have core stability, the rest of your body is more likely to be stable and move pain-free. But you don’t need lots

of kit or a gym membership to build a rock-solid centre. With this at-home core strength circuit from online fitness coach Nicki Petitt (@nickipetitt)*, you’ll improve your posture, prevent injury and carve a flat tum to boot. Perform each exercise for 45 seconds, take a 25-second rest, then repeat two times.

Flat, functional abs, here we come!

WALKOUT WITH TAPS Work the shoulders and core • Stand tall (1) and slowly walk out into a high plank position (2), with your hands directly under your shoulders and feet hip-distance apart (3).

• Keeping your head, back and hips in a straight line, tap each hand to the opposite shoulder (4). Slowly drive each knee in to meet a tap of the hand (5).

• Ensure your core and glutes are engaged throughout each rep, and don’t let your hips dip to the floor. Keep your back flat enough to rest a drink on!

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Works the shoulders, core and obliques • Start in a side plank, left arm raised and right shoulder stacked directly on top of your right elbow. Your fingers are spread to create a strong base and feet are stacked on top of each other, creating a straight line from head to heel (1).

• Slowly rotate your left hand under your torso, following with your eyes (2). Reach as far underneath as possible and return to the upwards stretch.

• On the second round, switch sides. To aid stability, place your upper leg over and in front of your bottom foot, creating a wider base.

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COMMANDO PLANKS Works your shoulders and core • Start in low plank position with your elbows directly under your shoulders and core braced (1). Replace your right elbow with your right hand (2), then do the same on your left to raise up into a high plank (3).

• Reverse the movement to lower back to a low plank (4), then repeat.

• Brace your core throughout, maintaining a flat back.

Resist arching your lower back and rocking your hips.

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CORE EXERCISE

SIDE PLANK WEAVE

DEAD BUGS Builds core strength and stabilisation • Lie face-up on the floor, with your knees bent and heels by your bottom. Allow your head and shoulders to rest flat on the floor.

• Lift your legs so your knees are above your hips, bent at 90°. Lift your arms straight to the ceiling, directly above your shoulders (1).

• Ensuring your core is braced for the entire movement, push your lower back into the floor.

Exhale and slowly lower your left arm to just off the floor, simultaneously lowering your right leg until it’s just above the floor (2).

• Inhale to return your legs and arms to the starting ‘bug’ position, then repeat on other side by lowering your right arm and left leg (3).

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Photos: Eddie Macdonald | Words and model: Nicki Petitt Clothing: Sundried Escape Sports Bra and Seamless Leggings (sundried.co.uk), Under Armour Tribase Trainers (underarmour.co.uk) *Find out more about Nicki’s workouts @nickipetitt

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Works the entire core group • Sitting on your tailbone, brace your core, lift your heels off the floor and lean back slightly. Your knees and ankles feel glued together. Straighten your arms and slowly twist to the right, touching the floor (1).

• Return to the centre and repeat on the other side (twist to the left and touch the floor; 2). Create a rainbow shape with your arms above your head, from side to side.

• On round two, perform at ‘double time’ speed, touching the floor on each rotation. You can rest your heels on the floor if it gets too much.

MOUNTAIN CLIMBERS

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Works your chest, shoulders, core and leg muscles • Maintaining a high plank position, with your shoulders directly over your wrists (1), drive each knee to your chest slowly for 25 seconds (2). Focus on the knee drive and squeeze to the chest.

• For the final 20 seconds, perform at ‘double time’ speed by moving as fast as you can and staying light on your toes.

Safety tip – For a strong foundation, ensure your shoulders are directly over your wrists. Do not place your hands out in front of you as this will encourage your bottom to ‘pike’ in the air.

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CORE EXERCISE

RUSSIAN TWISTS

TACKLE THE TRAILS!

Photography: Mathis Dumas

Regularly heading off tarmac and onto trickier terrain? Emma Lewis helps you choose the best footwear for the job this summer

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FIT FOR PURPOSE

There’s more to these shoes than first meets the eye. Grip, protection, fit and stability are the four main elements that make up a trail running shoe, according to Milly Voice, trail runner and Salomon ambassador. ‘Trail running shoes have deep lugs [grips] to give you more traction on loose terrain or mud,’ she says. Then there’s often a special layer underfoot (aka a rock plate) made from plastic or carbon fibre to lessen the impact of sharp

How much heel drop?

This is the difference in height between the back and front of the shoe and is to do with how your foot strikes the ground. Many regular runners strike the ground with their heel first, so they should have a bigger heel drop (more than 6mm).

More experienced runners, or those who land further forward on their foot, may prefer a smaller drop.

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rocks, and a reinforced toe area, too. ‘It’s also really important you have a nice, snug fit over your foot,’ says Voice. ‘This helps to keep you nimble on the trail, maintain articulation and get that excellent ground feel.’ Allow about a 1cm gap between your toes and the end of the shoe to help you avoid blisters and black toenails, and try on shoes in the afternoon as your feet swell during the day, which helps mimic what they’ll do on a run. As for stability? ‘Don’t be put off if trail running shoes feel a little weightier than road running shoes,’ adds Voice. ‘This is due to reinforced heels that keep them stable on the ground and reduce the risk of you rolling over on your ankle.’

IT’S ALL ABOUT YOU CHOOSE THE SHOES TO SUIT YOUR RUNS Mainly hard-packed trails? Go for a more flexible, lighter-weight shoe with shorter, more closely spaced lugs (2-4mm).

Lots of rocky surfaces? A stiffer outsole with more stability, plus rock plates underfoot, toe guards and rugged uppers are a must.

Look for ‘sticky’ rubber outsoles to aid grip.

Puddles and streams? Choose lighter-weight, well-ventilated shoes over waterproofing to allow the water to drain out and help keep your feet cool.

Very uneven terrain? A wellsupported instep and upper will help keep you stable and balanced.

Mainly muddy trails? You’ll need deep (5-7mm), widely spaced lugs to stop mud getting trapped in the treads.

Running long distances? Look for good stability and plenty of cushioning.

A mix of tarmac and off-road?

Hybrid shoes are softer and more flexible than a trail shoe but have better grips than a road shoe.

Salomon Sense Ride 4 A slightly softer shoe that would work well for trail running newbies, the Sense Ride 4s are thicker than many others underfoot (a heel-stack height of 32mm and forefoot of 24mm), and have a generous 8mm heel drop. They weigh 250g and feature updated Optivibe cushioning to dampen vibration and propel you forwards. The EndoFit layer over your foot provides a secure fit, then there’s a tough mesh SensiFit outer. The Profeel film underneath helps protect your feet from sharp objects, while rubber Contragrip outsoles with 4mm lugs deal well with all kinds of surfaces.

These are super comfy but a little less supportive than some, and the Quicklaces are a bit tricky to tuck away. £110, salomon.com

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KIT TEST

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reat views, loads more greenery, peace and quiet away from polluted streets… there are many reasons people choose to leave the pavements behind and run into the hills, or simply along a local footpath. In fact, if you run almost anywhere that’s not on the road or athletics track, you could call yourself a trail runner. But have you thought about your shoes? For the best experience, lower injury risk and increased performance, you should consider swapping your regular road runners for their sturdier cousins – trail shoes. No, it’s not just a ploy to get you to add to your running shoe collection; this footwear is designed to deal with everything from divots, loose stones and steep, rocky paths to slippery, muddy and uneven tracks.

KIT TEST

Saucony Women’s Peregrine 11 Experienced all-rounders who want a powerful shoe that can cope with everything from rocks to mud should try this one. Born 10 years ago, it has had several tweaks along the way and this version sports a new rock plate for underfoot protection, plus it’s more breathable. The PWRRUN cushioning is quite firm and responsive, while the flexible and durable FORMFIT upper cradles your foot comfortably. The shoes have a minimal 4mm drop but thick soles (27mm at the back and 23mm at the front) and they weigh 270g. If grip’s a priority, the slightly tacky 5mm PWRTRAC rubber lugs are great for grassy, muddy terrain. These have a supportive feel, but are a tad chunkier and heavier than some. I’d pick these to help me keep my form on longer, challenging runs. £115, saucony.com

Inov8 Parkclaw 260 Knit Women’s With these hybrids’ 8mm drop, they’re good for most regular runners, and the 4mm lug depth is as deep as many trail shoes, but the lugs are smaller, softer and more closely packed to make on-road running, or running on hard-packed summer trails, comfortable, too. There’s a new BOOMERANG footbed, with long-lasting foam that harnesses your energy and gives it back, plus a Powerflow+ midsole to boost this some more. They’re light, at 220g, and you get a really good feel for the ground as you’re quite close to it (it drops from a 20mm heel to a 12mm forefoot). There’s not much arch support, but a really roomy toe box, helping give these a more minimalist, natural feel. £125, inov-8.com

The North Face Women’s Flight Series VECTIV Shoes Wow! You can really feel the curved ‘rocker’ sole that’s part of the VECTIV, which also includes a high-tech, carbon-fibre plate that sits underfoot to give better energy return, protect your foot from sharp objects and offer lateral support.

Designed for longer distances, these 255g shoes feel firm but very well cushioned. The seamless, sock-like upper is super comfy and helps seal out debris. It incorporates a Kevlar and polyamide Matryx panel to boost lateral support. The 3.5mm lugs handle varied summer terrain comfortably. A 6mm heel drop (25mm to 19mm) should work for most people. As these sit quite high off the ground under the rocker, I felt a little wobbly laterally in them at first. £180, thenorthface.co.uk

Hoka One One Zinal These brand new shoes are built for speed! At just 200g (lighter than Hoka’s Torrent 2s and Speedgoat 4s), these keep your feet close to the ground (21mm heel to a 17mm forefoot) for excellent control, and have just a 4mm drop. All this confirms that these are best for more experienced runners with confidence in their foot placement and less call for lots of cushioning. The lightweight mesh upper is made from recycled yarn and the gusseted tongue will help keep dirt and debris out. Litebase Vibram Megagrip (thinner and lighter but just as grippy as usual) and the deep, 4mm lugs on the soles will help keep you upright. £140, hokaoneone.eu

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ORDER THE NEXT ISSUE NOW AND GET FREE DELIVERY Terms and conditions apply. You will receive your copy around August 18, 2021. *Delivery is included in the cover price for UK customers only. An additional £1 will be added to any overseas address. **Lines open Mon-Fri 8.30am-5.30pm. Calls charged at your standard network rate. Cover for illustration purposes and subject to change.

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FINAL THOUGHT ARE YOU STILL ASHAMED OF YOUR MUSCLES NOW? ‘Oh no! I’ve experienced a lot of negativity throughout the years over how my body looks but I stopped caring so much when I found CrossFit because I found something I had true passion for.

When my muscles got bigger, I didn’t care quite as much because my muscles help me to do so many incredible physical things, including Olympic weightlifting.’

SARA SIGMUNDSDOTTIR The weightlifter and CrossFit star tells us why women should be proud of their muscles WHAT DO YOU LOVE MOST ABOUT STRENGTH TRAINING? ‘Before I started exercising at 17 years old – to lose weight and find a boyfriend – I’d never experienced my body being able to do all these new things through movement. I found it

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amazing to see how my body reacted to changes and improvements in my training technique, and watch how my strength, power and physique developed when I activated different muscle groups. That’s why I fell in love with what I do.’

WHAT WAS THE INSPIRATION BEHIND YOUR CLOTHING LINE?

‘I’ve spent the last nine months working with WIT Fitness (wit-fitness.com) to create my signature training collection, Sigmundsdottir. It’s all about celebrating the bodies, efforts and capabilities of strong women everywhere, and it features lots of low-rise pants, high-neck bras and open-backed tops in unique designs, so you can show off the muscles you’ve worked so hard for. In part, I was inspired by Ronda Rousey at the start of her career when she helped to create a new definition of the female body. She showed us that you can be super fit but also look feminine, and that you shouldn’t hide your muscles away just because society says women should look a certain way.

I realised I’d always been ashamed of my muscles, and that meant I was also ashamed of the amazing things my body can do.’

WHAT’S THE KEY TO YOUR POSITIVE MINDSET?

‘My dad is always positive.

He taught me that you don’t benefit from being negative or seeing the flaws in everything.

He looks for the solution in everything, and I learned that from him. Training has also given me the mental strength not to be afraid of failing, not to be afraid of letting people down, and not to be afraid of the outcome of trying something new.’

WHAT DOES THE FUTURE HOLD?

‘I’m dealing with an ACL tear right now and am facing surgery very soon, so my future involves a massive comeback. Hopefully, I’ll be competing at the CrossFit Games again and, in the meantime, I’ll also be focusing on my clothing line and trying to change certain stereotypes of women. I want girls, and guys, to look at me and think “if she can do it, why can’t I?”. I want girls to think, “I want to look like her”, because I’m strong and for what my body can do... I want people to get a new definition of what is attractive, so people can find their own beauty.’

SARA’S SIGMUNDSDOTTIR COLLECTION WITH WIT FITNESS LAUNCHES IN AUGUST 2021 AND IS AVAILABLE TO PURCHASE GLOBALLY AT WIT-FITNESS.COM

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Words: Joanna Ebsworth | Photography: WIT Fitness

Catching up with…

‘My muscles help me to do incredible physical things’

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