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Women's Fitness|November 2016‘MY LIFE IN A DAY’I had a dream to offer wellbeing advice on an even larger scale ‘I wake up at 6.30am, get my 13- and 11-year-old sons ready for school, and drink the (sometimes awful) green vegetable juice my husband makes for me, before heading to my office in Manchester. After briefing the team, I’ll spend the day writing and filming content for the site, squeezing radio interviews, meetings and a lunch of dahl soup in between. I go to the office four days a week, putting in a minimum of 25 hours on the website and spending another 60 hours working for corporate clients, writing for magazines, appearing on TV and seeing private therapy clients. All this extra work keeps me going financially so I can make Make Your Switch a reality…4 minWomen's Fitness|November 2016WORKOUT MOTIVATION‘Before heading outside in the cold, place your kit over a radiator to keep it toasty. If you prefer exercising at home to escape the chill, have some fun with circuits. Stairs are also a great way to tone your booty and legs, so try stair climbing to burn off calories. Make sure you’ve warmed up first by marching on the spot, and cool down after with stretches and a post-exercise massage using Nelsons Arnicare Arnica Cooling Gel (£4.39 for 30g; boots.com).’…1 minWomen's Fitness|November 2016FITNESS EXPERT‘We’ll be able to enjoy virtual workouts with our favourite athletes’ A FITTER FUTURE The workout world is changing. By 2026, experts expect that one-to-one personal training will take on a very different meaning, as 57 per cent of us will engage with our PT from our living rooms via a TV or computer. That’s according to a new study from UKActive, which also surmises we’ll be able to enjoy virtual-reality workouts with our favourite athletes, perform exercise sessions tailored to our DNA and wear tech-infused smart clothing that tracks our every movement. But will data-obsessed fitbies be lost in a world that relies so heavily on technological feedback there’s little energy left to tune into how their bodies really feel? Perhaps not. For years, elite athletes have reached peak…3 minWomen's Fitness|November 2016FOOD notebookSOUND BITE ‘Instead of serving a cream-cheese-based dip at a party, set out high-protein houmous. Bonus points if you serve with veggies instead of crackers.’ Khloé Kardashian LET OFF SOME STEAM It’s not just what you eat but how your food's cooked or processed that can influence diabetes risk, according to new research in the journal Diabetologia. In a study at the Icahn School of Medicine, New York, obese individuals with signs of insulin resistance managed to reduce their diabetes risk simply by avoiding dry-heat-cooked or heat-processed foods, which are higher than other foods in ‘advanced glycation end products’ (AGEs) – chemicals that can increase inflammation and oxidation in the body. To lower your diabetes risk, avoid grilling, frying or baking food and poach, stew, or steam it instead. GREEN…1 minWomen's Fitness|November 2016Tasty toastWHITE BEAN AND ROSEMARY BRUSCHETTA Serves 4 4 garlic cloves ½ tbsp fresh rosemary leaves 1 tbsp fresh parsley leaves 1 tbsp extra virgin olive oil 1 x 400g tin cannellini beans, drained 2 spring onions, chopped 3 tbsp frozen petit pois, defrosted 4 thick slices seeded bread Freshly ground black pepper 1 Crush or blitz together three garlic cloves, the rosemary and the parsley with the olive oil and a splash of water. 2 Take half the garlic-rosemary paste and cook in a non-stick frying pan for three minutes over a gentle heat. Add the beans and toss to coat thoroughly, then cook until heated through. With a fork, roughly crush the beans, leaving some whole. Fold in the spring onions and peas. 3 Toast the bread, then rub…1 minWomen's Fitness|November 2016DITCH THE PILLSIf you suffer from chronic pain, you may be able to throw away those chemical painkillers. A review of US-based clinical trials, published in the journal Mayo Clinic Proceedings, found that some common complementary health approaches can help manage pain effectively. Researchers studied back pain, osteoarthritis, neck pain, fibromyalgia and severe headaches and migraine. Results showed that acupuncture and yoga eased back pain; acupuncture and t’ai chi gave relief for osteoarthritis of the knee; massage therapy provided short-term relief to neck pain; and relaxation techniques eased headaches and migraine. With painkillers often causing digestive side effects, we say give this a try……1 minWomen's Fitness|November 2016SORT STOMACH PROBLEMS‘Cramps, bloating and wind can be a sign of inflammatory bowel disease, IBS, a food intolerance, food allergy, or a general infection. By keeping well hydrated, you could reduce these problems as dehydration and electrolyte imbalances can stop digestion and cause your body to hold onto excess water. PMS can bring water retention and constipation. Bloating increases during ovulation as more fluids and blood build up.’…1 minWomen's Fitness|November 2016COLOUR UPForget Myers-Briggs – the newest personality evaluator is Insights Discovery. Based on Carl Jung’s work on personality theory, the test helps you understand yourself, spot your strengths and weaknesses and communicate better. It’s useful for work, but you can apply it in all areas of life, from your relationship to your social life. Here’s a simplified version to help you get an idea of how you tick… 1. THERE IS A PROBLEM TO SOLVE AT WORK. DO YOU? A Do some research then list your ideas. B Organise a brainstorm, which you lead. C Chat through your thoughts informally. D Offer to collate a list of everyone’s ideas. 2. HOW DO YOU TYPICALLY BEHAVE AT A PARTY? A Find someone to chat to in-depth. B Pick music and hit the…3 minWomen's Fitness|November 2016BEAUTY BAG1. Noughty Detox Dynamo 2-in-1 Shampoo & Conditioner, £6.99 for 250ml; superdrug.com Fight the effects of pollution and product build-up post gym with naturally detoxifying peppermint and sorrel leaf. 2. Silke London Hair Ties, £18; silkelondon.com These colourful gym must-haves are kind to your hair and look great in your locks or on your wrist! 3. Neal’s Yard Remedies Peppermint & Lime Deodorant, £8 for 50ml; nealsyardremedies.com This is clinically proven to protect against odour for 24 hours, thanks to cleansing shikimic acid and absorbing bamboo powder. 4. Liz Earle Botanical Essence No. 9, £49 for 50ml; lizearle.com Handcrafted by a perfumer in Grasse, France, this delicious scent combines blackcurrant bud, red ginger and more. 5. Voya Mindful Moments Body Oil, £34 for 100ml; voya.ie…1 minWomen's Fitness|November 2016Surprise ways to boost your immune systemThe nights are drawing in, the supermarkets are selling mince pies – and the man sitting next to you on the bus has been sniffing and coughing all journey long. well versed in tried-and-tested protective strategies: eating a healthy, vitamin-rich diet, cutting down on alcohol, using hand sanitiser and keeping stress to a minimum all do their bit to help you keep firing on all cylinders. But there are also some more surprising strategies to add to your immunity-boosting arsenal... SMILE MORE! Worried about catching a cold? Cheer up! People who are happy and relaxed are less likely to come down with the sniffles, according to a study at Carnegie Mellon University in the US. Researchers found positive emotions were associated with a greater resistance to the cold bug. And…6 minWomen's Fitness|November 2016BE A food-prep PROWhen life runs away with us, healthy weekday meals can easily go by the board. But by prepping your menu in advance, you’re less likely to resort to unhealthy habits. Once a seriously unsexy subject, food prepping is the latest foodie craze. ‘YOU CAN HAVE A FRIDGE FULL OF HEALTHY OPTIONS THAT CAN SIMPLY BE REHEATED OR MADE INTO A BALANCED MEAL.’ Pointers are springing up everywhere, with everyone from casual instagrammers to the biggest names in clean eating and fitness posting their perfectly portioned meals all over the internet in colourful repeating rows of food-storage containers and Mason jars. But while most experts would agree that planning and preparation are key elements to staying on track with healthy eating, some of the more extreme types of meal prepping –…7 minWomen's Fitness|November 20163 COMFORT FOOD FIXES1. SHEPHERD’S PIE Swap mince meat for lentils, a lean source of plant protein. Top with low-GI sweet potato in place of regular mashed spuds and stay fuller for longer while boosting your intake of antioxidant beta-carotene. 2. PIZZA Try making a cauliflower crust in place of a stodgy dough base by blitzing together grated cauliflower, eggs and nuts. 3. SPAGHETTI BOLOGNESE Use a spiraliser or vegetable peeler to make courgette ribbons and serve a bowl of these with Bolognese sauce instead of pasta.…1 minWomen's Fitness|November 2016THE BEST MEDICINERecuperating? Enlist the support of your friends and you’ll recover quicker, according to new research from the University of Texas. The study, published in the Archives of Physical Medicine and Rehabilitation, looked at nearly 120,000 patients in rehab and found those who had little social support needed to spend a longer time in care than those who had friends and family on hand. What’s more, those with a support network not only recovered more successfully but had better quality of life, post-illness, believes lead author Zakkoyya Lewis. Sounds like a perfect excuse for a quiet night in with the girls!…1 minWomen's Fitness|November 2016TRY THIS...Make your post-gym shower a luxurious treat, rather than a rushed affair, with Laura Mercier’s Tea Menthe Citron Crème Body Cleanse (£25 for 170ml; spacenk.com). As you create a lightweight lather, you'll feel transported to Morocco, thanks to the fresh mint and tea leaves, carefully balanced with a little cardamom and cedarwood. This indulgent body wash will pamper your skin, with its natural coconut water and glycerin. To continue the experience, why not moisturise, post shower, with the ultra-refreshing and quickly absorbed Tea Menthe Citron Gel Body Moisture (£34 for 225ml)? Top it off with a spritz of the coordinating Eau de Toilette (£42.50 for 50ml), and you're good to go! We can’t guarantee the weather will be Moroccan when you step out of the gym, but you can dream…1 minWomen's Fitness|November 2016BALANCE your bodyWhether it’s the monthly blues, problem skin or hot flushes, we’re all familiar with the symptoms of hormone havoc. Influencing everything from energy levels and moods to sleep patterns and sex drive, your hormones fluctuate naturally through life but can easily fall out of balance due to factors such as weight, stress levels and – crucially – diet. ‘Many of us are eating too much – and the “wrong’’ foods,’ says nutritionist and ex-chef Emma Ellice-Flint, co-author with Jill Keyte of new book The Happy Hormone Cookbook (New Holland, £16.99). From her years of clinical experience, Ellice-Flint knows that shifting the foods you eat every day can help balance your hormones and alleviate common symptoms. With clients regularly asking her for nutritious recipes, she decided it was time to write…6 minWomen's Fitness|November 2016THE TUMMY-BLASTER CIRCUITHOLLOW HOLD 1 REPS: 10 REPS, THEN REST FOR 30 SECONDS Lie on your back, with your legs straight and your arms by your sides. Keeping your back flat on the ground, slowly bring your legs up to ‘table top’ (knees bent to 90o ). Ensuring you keep your chest lifted, and your hands low, raise your arms in line with shoulders and reach your fingertips as far forward as possible. Imagine that you have an apple resting between your chest and your chin. Hold this position for 5-10 seconds, then return to your starting position. TIP! To make it harder, use your abs to pulse slightly instead of holding still. HOLLOW HOLD 2 REPS: 10 REPS, THEN REST 30 SECONDS Start by lying flat on your back, with your…3 minWomen's Fitness|November 2016ON TEST WINTER LEGGINGSESC LIVE EVERYDAY LEGGING £96; everysecondcounts.co.uk ‘Fed up with boring black leggings? Then these brand new tights from Every Second Counts are the pair for you. The space dye fabric teams with a black side panel that makes this pair really flattering and slimming. They feel pretty luxurious, which I’m told is down to the 12 per cent elastane mix that’s added to the 88 per cent polyester fabric, giving them four-way stretch. While these tights don’t offer the same thermal technology as other leggings on test, I don’t think you’ll miss it when running on milder winter days. Plus, the back zip pocket is really handy for keeping keys, coins and other essentials.’ STYLE WARMTH PEARL IZUMI FLY THERMAL TIGHT £49.99; pearlizumi.co.uk ‘Planning a lot of evening runs this…3 minWomen's Fitness|November 2016YOUR WINTER WORKOUTWARM UP EASY After doing a few warm-up moves indoors (think circling arms and swinging legs), head outside to run slowly for 15 mins to give your body time to adjust to the cold. DO 15 MINUTES STEADY Spend the next 15 minutes running at a moderate pace. This is not your all-out speed – it’s a pace you feel you could maintain for a long distance. DO 15 MINUTES HARD Start to increase the pace until you’re running at a speed that feels quite fast (ie so you can only say three to four words at a time). Hold this pace for 15 mins. COOL DOWN Decrease the pace and jog the remaining distance back home – don’t finish running without first cooling down like this. Head indoors for…1 minWomen's Fitness|November 2016WE’RE TALKING TO... Eniola Aluko1. HOW MUCH IS GOOD NUTRITION KEY TO YOUR SUCCESS? ‘It’s essential I take on the right foods and hydration to perform at my best for 90 minutes. I try to get as much protein in my diet as possible, with lots of fish, chicken, and red meat twice a week, teamed with low-GI carbs such as sweet potato or quinoa. I also take beta-alanine (an amino acid) every day to support muscle endurance, plus magnesium for stamina – it reduces muscle cramps so I can go the distance.’ 2. HAVE YOU MADE SACRIFICES TO GET WHERE YOU ARE TODAY? ‘Oh yes! From the age of 14, I didn’t have a typical teenage life. I couldn’t go out clubbing or drinking as I was training so hard trying to make…2 min
Women's Fitness|November 2016About YOUSTAR LETTER CANCER-FIGHTING FOODS Your health feature ‘The Anti-Cancer Diet’ (October issue) was most interesting. Knowing the best foods to eat and avoid to ward off the Big C was a must-read. My brother had prostate cancer and was aghast when he researched it and found out he had been eating a lot of the wrong foods all his life. He’s since changed his diet and is well again but did exclaim that during a stay in hospital on the cancer ward, he noted he was given a lot of the foods cancer patients are told to avoid by specialists. I took careful note of your good advice. As there is a definite link between diet and cancer; to ignore the warnings would be foolhardy. Amelia Barnes Sir Ddinbych PEAK…2 minWomen's Fitness|November 2016BRAIN GAINSIf you’re prone to slacking off when the nights draw in, here’s some motivation to keep training. We all know that if we stop exercising, we start to lose cardiovascular fitness and muscle strength, but did you know you can lose brain power too? In a study at the University of Maryland School of Public Health, researchers used MRI scans to examine cerebral blood flow in healthy, physically fit adults, aged 50-80, before and after a 10-day period when they stopped all exercise. Results showed a significant decrease in blood flow to several brain regions after exercisers stopped their routines. Enjoy that run!…1 minWomen's Fitness|November 20163 OF THE BEST… WINTER-WORTHY SPORTS WATCHESSUUNTO SPARTAN ULTRA (From £519; suunto.com/en-GB ) Handmade in Finland, this watch boasts 80 sports modes – including ski touring, running and cycling, plus guided route navigation and lots more… GARMIN FORERUNNER 35 (£169.99; garmin.com ) The new Garmin Forerunner GPS watch has a built-in, wrist-based heart rate monitor, and counts steps and calories – great for motivation in the dark and cold. TOMTOM ADVENTURER(£249.99; tomtom.com/outdoor ) Skiers will have fun with the speed, altitude and descent stats on this outdoor sports watch that boasts GPS tracking and route exploration.…1 minWomen's Fitness|November 2016JUMP TO IT!Crossover jacks Time: 20 seconds Works: shoulders, arms, legs Stand with your feet wider than shoulder-width, arms extended to sides, palms down (A). Quickly jump your feet in, crossing your right foot in front of your left, as you cross extended arms in front of you, right forearm over left (B). Return to the start position and repeat, this time crossing left over right. T Press-ups Time: 20 seconds Works: Shoulders and core Get into a full push-up position (A) and do a press-up. Keeping your body straight, shift your weight onto your left hand, rotate your body up to the right, and raise your right arm towards the ceiling (B). Return to the start and repeat on the other side. Squat jumps Time: 20 seconds Works: Quads, hamstrings, glutes,…2 minWomen's Fitness|November 20165 WAYS WITH PASTAKEEP IT PLAIN Cheese and ham fillings add extra calories and fat. Choose plain, dried pasta. TEAM WITH TOMATO Tomato-based pasta sauce is lower in calories and fat than creamy ones. THINK FIST Stick to a serving that’s the size of your balled fist. EAT IT WHOLEGRAIN Wholegrain has three times more fibre and anaemia-protective iron, and twice the zinc of white pasta. HAVE IT REHEATED The starch in pasta is harder to digest when it’s been chilled after cooking, meaning your body will extract fewer calories from it.…1 minWomen's Fitness|November 2016NUTRITION EXPERT‘With the 80/20 plan, you can eat foods you fancy without feeling guilty’ BALANCING ACT The 80:20 way of eating is both as old as the hills and as up to date as ever – A-listers who are apparently following the ‘trend’ include Orlando Bloom, Cameron Diaz, Miranda Kerr and Olivia Munn. The idea is that you eat wholesome, unprocessed foods 80 per cent of the time and allow yourself a more liberal approach to eating for the other 20 per cent. I really like the concept, as it means you can eat the foods you fancy without feeling guilty. You can also interpret it in a way that suits you – some people apply it to their main meals, teaming 80 per cent vegetables, wholegrains and lean protein with…3 minWomen's Fitness|November 2016HEALTH notebookKEEP CALM A new study, published in the journal Molecular Psychiatry, suggests stress cancels out the positive effects of eating good fats. In the study, nearly 60 women were randomly chosen to eat a breakfast made with mostly either saturated or mono-unsaturated fats. The women were also asked about how stressed they were. Blood samples were then examined for inflammation markers. Women who ate the saturated-fat meal had higher readings in these markers, but in the stressed women who’d eaten the healthier-fat option, these differences vanished… 1/3 of people believe there should be a tax on sugar – and nearly half of 16-24 year-olds agree. SILENCE IS GOLDEN Have you thought about the level of noise all around you as you rush around in your busy, urban life? The…1 minWomen's Fitness|November 2016Are you BRITAIN'S FITTEST?With Autumn here it’s a great time to refocus your training to end the year fitter, healthier and happier than ever. So why not sign up for FitBrit 2016, the UK's biggest fitness challenge, in association with Men’s Fitness, Fitness First and Lucozade. It’s the ultimate test of speed, strength and stamina, but the best bit is that it’s simple to do: just perform the nine exercises back-to-back in the quickest time possible then post your time to the leaderboard website. The fastest performers will be invited to the Grand Final in London in December. Don’t forget you can also download the Fitness First CustomFit app, which now features a FitBrit section, and watch short videos on each exercise and track your progress. For more information speak to a member…1 minWomen's Fitness|November 2016Beauty NOTEBOOKFEEL THE LOVE Only one in 10 British women are happy with their hair, according to new research by Charles Worthington. The confessions have led the brand to launch a ‘Love Your Hair’ campaign to help women get out of hair ruts and learn about new styling products and techniques. ‘Once you understand how your hair works, it should be easier for you to learn to love it,’ says Ken O’Rourke, international hair stylist. ‘Sometimes it’s as simple as switching from a product that was right for you in your 20s to one that offers extra body in your 30s and 40s.’ Visit charlesworthington.com/shairthelove. CELEBRITY FAVOURITE ‘[This is] one of my best beauty products to travel with.' Poppy Delevingne, model EXPERT TIP Always cleanse skin before and after working out.…1 minWomen's Fitness|November 2016SIX MORE IMMUNE BOOSTERSBelvoir Botanicals Immune Support (£1.70 for 330ml; waitrose.com ) A delicious drink with immunity-boosting echinacea, cold-fighting elderflower and vitamin-laden rosehip. Comvita Olive Leaf Extract (£7.99 for 15 caps; comvita.co.uk ) High-strength immune support in the form of antioxidant capsules with olive leaf, copper and zinc. Bio-Strath Elixir (£9.49 for 100ml; healthy2u.co.uk ) A nutrient-packed liquid tonic derived from live herbal yeast to strengthen resistance and relieve fatigue. Sambucol Immuno Forte Pastilles (£6.99 for 20 pastilles; sambucol.co.uk ) Soft chews that combine the potent immunity-boosting properties of black elderberries with soothing honey. Healthspan Vitamin D3 (£11.95 for 240 tabs; healthspan.co.uk ) Top up your levels of the ‘sunshine vitamin’ in winter to help activate natural killer…1 minWomen's Fitness|November 20165 foods that prep BRILLIANTLY (to be kept in the fridge)1. Hard-boiled eggs. Great for grab-and-go snacks. Keep them in their shell and pop them back in the original egg box in the fridge for up to seven days. 2. Onions and garlic. Keep chopped onions and crushed garlic (so healthy sulphur compounds have time to form) in an airtight container for up to a week. 3. Pasta. Cooked chilled pasta can be easily reheated in the microwave (and has more resistant starch – food for good bugs in your gut). Keep for up to five days. 4. Marinated raw meats. Storing strips of poultry, pork or beef in a marinade helps tenderise. Marinating also reduces the formation of carcinogenic substances if you chargrill. Lasts up to three days. 5. Soups. Flavours can meld and improve over a few days.…1 minWomen's Fitness|November 2016WE LOVE...Varley Bandini Crop, £50 and Union Tight, £75; varley.com Do you live in your sports kit? Us too. That’s why we’re coveting Varley’s latest athleisure collection – it blends practicality with highly fashionable styles, thanks to its mixture of influences from LA and London. Check out the fun snake-print, tiger-print and marble designs on the leggings, crop tops, vests and more. But it’s not all about looks: the tights are made from compression fabric with four-way stretch and have a hidden pocket and a comfy, high, foldable waistband; while both pictured items boast, among other things, a honeycomb construction for breathability.…1 minWomen's Fitness|November 2016Spa time'The one-hour Lagoon Hydration Treatment facial was the perfect antidote to being active in the mountains.' SPA OF THE MONTH Évian Resort, Évian-les-Bains, France With its healing waters a household name, the beautiful Belle-Époque town of Évian-les-Bains, on the shores of Lake Geneva, is one of the world’s most popular spa destinations. Perched high above the town, Évian Resort with its two impressive hotels and golf course is arguably the jewel in the town’s crown. THE HOTEL The resort sits in extensive, impeccably manicured grounds with jaw-dropping views of Lake Geneva. The resort consists of two hotels, both built at the beginning of the 20th century. The 5-star Hôtel Royal is the flagship property, renovated extensively in 2015, while 4-star Hôtel Ermitage was refurbished in 2010. The resort has played…3 minWomen's Fitness|November 2016GIVE YOUR GUT A holidayHow do you fancy a holiday where you get to feast on three abundant meals every day in gorgeous surroundings – and come back lighter? Yes, I did too, which is why I booked onto The Gut Retreat, a five-night wellbeing break led a few times a year by BSc-trained nutritional therapist and health writer Jeannette Hyde at Cugó Gran, Menorca’s only five-star Agroturismo hotel and a divine, uncluttered space in which to rejuvenate. Friendly and totally approachable, Jeanette is on a mission to help us heal and restore our microbiomes – the 1.5kg of bacteria that we carry around in our gut. Our body’s most underrated organ and a kind of ‘second brain’, our gut flora has now been scientifically linked to our weight, our physical health and our…4 minWomen's Fitness|November 20161MOVE 4 WAYSARMS Keep your arms loose at your sides without bending your elbows. Gravity will do the work for you. CHEST Your chest should be squared in front of you. Don’t hunch your back; keep your chest lifted. HIPS Move into the lunge by dropping your hips to avoid putting unnecessary strain on the front knee. FEET Keep your feet in line with your legs and your heels steady, never turning them inward. THE LUNGE Expert trainer Jean-Claude Vacassin, owner of W10 Performance gyms, shows you how to get the most out of lunges 1. STANDARD LUNGE BENEFITS: Dumbbell lunges are versatile, and require nothing more than a small- to medium-sized hand weight. This single-leg stretch trains the glutes, hamstrings and quads for a sculpted lower body. Stand with your feet…3 minWomen's Fitness|November 2016AXE THE OUCH!For many of us fitbies, post-exercise soreness (or DOMS, which stands for delayed onset muscle soreness) is our badge of honour – proof that we’ve just smashed a tough workout. ‘Training causes micro trauma to muscle tissue and this leads to a chemical, known as lactic acid, being released within the muscle, which is what causes the stiffness we feel within our muscles after intense exercise,’ explains physiotherapist John Miles. Follow this flow chart to nip muscle soreness in the bud so you can train efficiently. START HERE ONE DAY LATER: FEELING SORE? YES STRETCH AFTER EXERCISE According to Miles, DOMS is usually the result of high-intensity resistance training that the body has not been exposed to for a while. Just started a new gym regime? You’re at risk of…4 minWomen's Fitness|November 2016WINTER-PROOF your runsLet’s face it – when the mercury dips and sun sets, outdoor running isn’t half as much fun as jogging in the sun. In fact, the cold and dark can really make winter workouts lose their appeal. But hibernating indoors isn’t going to keep you fit! In fact, losing your workout mojo could leave you piling on the pounds. That’s according to a study in the New England Journal of Medicine, which found that people tend to gain more weight over winter because they do less activity and eat more. Oops. The only solution is to brave the chill, and our panel of experts knows just how to do it. Read on to winterise your run. DRESS YOUR BEST Winter workout conundrum – you want to dress to keep warm,…4 minWomen's Fitness|November 2016RUNNING EXPERTQ My running always drops off in winter – any tips for keeping it up this year? A Ask yourself why your enthusiasm for running wanes as the mercury drops. Is it because you’re wary of running on dark roads or that your usual routes aren’t viable in winter weather? Is it the prospect of getting cold or wet? Do you dislike muddy or slippery terrain? Or is it simply a matter of mustering up the motivation – or finding the time in this hectic season – to get out? Reflecting on the ‘why’ will allow you to create solutions to these challenges. For example, switch to lunchtime runs to make the most of the daylight. Upgrading your running kit to include a base layer, hat, gloves and a good…3 min
Women's Fitness|November 2016FITNESS notebookDON'T OVER DO IT Got the sniffles? Maybe you’ve been exercising too hard. Experts claim high-intensity activity could cause fatigue, physiological stress and illness. Eek! A new study published in the journal Frontiers in Physiology examined the effect that two consecutive days of CrossFit workouts had on experienced exercisers. The participants did a series of Olympic lifts, power lifts and gymnastic-style exercises as fast as possible. Results showed less anti-inflammatory cytokine (proteins, produced by white blood cells). Reduce your total weekly activity if you do two tough sessions in a row. 22% OF BRITS THINK THAT ROADS WILL HAVE JOGGING LANES NEXT TO CYCLE LANES ON THE FUTURE COMMUTE TO WORK.* PROMOTE YOUR PT Want to tell the world how amazing your personal trainer is? Or perhaps you’re a bootcamp…1 minWomen's Fitness|November 2016WINTER WORKOUTS‘PROPONENTS CLAIM THE HEATED ROOM ENABLES THEM TO GAIN MORE FLEXIBILITY’ HOT CLASSES When it’s cold outside, it’s lovely to feel hot, hot, hot in your workout class. Heated workouts are great all year around but, in the winter, they seem particularly indulgent. The unique workout environment began with Bikram yoga – a yoga class practised in 40º heat – but is now being used by other fitness disciplines such as barre and Pilates. Why? Because proponents claim the heated room enables them to gain more flexibility than when doing the same moves at normal temperatures. If you’re new to heated workouts, begin in a class that takes place at a lower heat before progressing to scorching temperatures. HOTPOD YOGA Dim lights, beautiful scents, down-tempo beats and 37º heat –…5 minWomen's Fitness|November 2016FERTILITY FACTSKeen to start a family, but enjoy the odd tipple? You’ll be pleased to hear that, according to a recent long-term Danish study of 6,120 women aged between 21 and 45, participants who drank low to moderate amounts of alcohol (one to seven 120ml glasses of wine or 20ml glasses of spirits, a week) didn’t affect their fertility rates. Those who drank 14 or more servings a week, however, were more likely to have reduced fertility. Fertility experts warn against binge drinking and drinking at all if you might be newly pregnant; and don’t forget alcohol can affect your partner’s fertility, so check he’s not overdoing the booze.…1 minWomen's Fitness|November 2016Bowled OVERQuick, comforting and bang on trend, bowl food is enjoying a moment. From smoothie bowls to rice bowls, Instagram is overflowing with the photogenic concoctions while John Lewis reports it’s now selling around 30 per cent more bowls than dinner plates, thanks to the trends for healthy eating and less formal dining. Current star of the show is the Buddha bowl – a healthy, hearty dish built from a combination of greens, raw or roasted veggies, beans and a grain, topped with boosters such as seeds or fresh herbs. ‘The grain bowl offers convenience while using good-quality ingredients,’ says Anna Shillinglaw Hampton, author of new book Grain Bowls (Hardie Grant, £12.99). ‘This is an easy-to-prepare meal that can be eaten at work, on the go or for a casual dinner…3 minWomen's Fitness|November 2016‘What I ate today’ Lucy BeeBREAKFAST ‘I’ve recently started doing HIIT at home as soon as I wake up. I find this is the best way to stay on track. I try to eat a cooked breakfast – something such as eggs, avocado and spinach, or asparagus, tomatoes and halloumi.’ FOOD PHILOSOPHY ‘I try to eat as close to nature as possible and I buy organic food whenever I can. But I really believe balance is the most important thing. I enjoy going out with my friends and family to restaurants and I do indulge in the odd “naughty” food every so often.’ LUNCH ‘I tend to throw together anything I find in the fridge. My past few lunches have been peanut butter tofu stir-fry, a healthy pizza omelette, and cauliflower rice with veg and…2 minWomen's Fitness|November 20163 OF THE BESTANTI-STRESS CURESBACH RESCUE PLUS EFFERVESCENT, £10.85 for 15 tabs; Holland & Barrett Beat fatigue and boost energy in your stressed-out life, thanks to vitamins B5, B12, magnesium and zinc. KALMS LAVENDER ONE-A-DAY CAPSULES, £6.49 for 14; Boots A study showed these lavender oil capsules improved anxiety in 70 per cent of participants. LOVEHEMP HEMP 1200MG CBD OIL SPRAY, £79.99 for 30ml; cbdoilsuk.com Research by the University of Sao Paulo shows cannabidiol (CBD), significantly reduces anxiety.…1 minWomen's Fitness|November 2016BE A WINTER BEAUTYAs summer tans fade to a distant memory and daylight falls to a premium, it’s tempting to reach for the bronzer to hide that winter pallor. But, say wellbeing gurus Deepak Chopra and Kimberly Snyder – authors of new book Radical Beauty: How to transform yourself from the inside out (Rider, £16.99) – there’s a better way to get your glow, and it doesn’t involve make-up. All that’s needed is a few adjustments to your diet and lifestyle. Mind and body expert Chopra and nutritionist Snyder’s new guide is all about feeling and looking beautiful from the inside out by focusing on key pillars such as internal and external nourishment, movement and spiritual beauty. ‘By tuning in to the changing seasons of the year, you can allow the…4 minWomen's Fitness|November 20163 of the best…URBAN DECAY PRO BRUSHES, £22; urbandecay.co.uk The cruelty-free, vegan brand makes brushes from recycled aluminium and super-soft synthetic hair, as well as fun make-up collections with a conscience. ILLAMASQUA EYE SHADOW PALETTE IN DEMISE, £34 for 6.5g; illamasqua.com This dramatic palette comes from a company that pushes creative boundaries while caring about animal welfare. KAT VON D STUDDED KISS LIPSTICK, £16 for 3g; debenhams.com Choose from 40 lippy shades from this make-up artist brand that’s vegan-friendly.…1 minWomen's Fitness|November 2016JENNI’S TOP 3 HIIT MOVESREVERSE LUNGE TO KICK REPS: 20 Works: core, glutes and legs. A Standing with your feet hip-width apart, step your right foot back to perform a reverse lunge, ensuring both your knees are at 90o . B Power off your left leg to raise your right foot off the floor and kick your right leg out in front of you, keeping a slight bend in both knees. Do 20 reps without stopping, then repeat on other side. This is one set. Perform three sets, with 10 seconds’ rest between sets. SKATERS REPS: 20 Works: shoulders, back, abs, glutes and legs. A Stand on your right foot with your knee slightly bent and your left foot lifted out behind you. Lower your body, swinging your right arm out while your left…1 minWomen's Fitness|November 2016Eat for ENERGY!The season of winter bugs is upon us and, before long, cold and ’flu remedies will be flying off the shelves. So, this year, how about priming your body to avoid the sniffles in the first place? Enter wellness guru Jason Vale, aka the Juice Master. After curing his own health and weight problems with juicing for the past 20 years, Vale has been helping others transform their wellbeing by incorporating juicing into their lives. Now, with 20 books including his number-one best seller 7lbs in 7 days: Juice Master Diet (Harper Thorsons, £9.99) under his belt, Vale has turned his attention to our daily meals with a new book called Super Fast Food (Crown House, £24.99). ‘People think I live on juice, but I love food – always have!’…10 minWomen's Fitness|November 2016CRUSH food cravingsDo you find it hard to control your sweet tooth or find your obsession with stodgy carbs can spiral out of control? Of course, it’s fine to treat yourself occasionally, but once you start indulging, it can be hard to stop, especially when it’s cold and dark outside. ‘During the winter, your body is focused on keeping warm,’ says nutritionist Shona Wilkinson (superfooduk.com). ‘Your metabolic rate increases by as much as 10 per cent because of all the energy you’re putting into keeping warm and you can sometimes start to crave fats and more starchy and calorific foods to help deal with this.’ But there’s more to it than insulation. Some experts believe your food cravings can offer a clue into your inner health and signal you’re missing key nutrients.…5 minWomen's Fitness|November 2016Simple chicStockists Active In Style activeinstyle.comAdidas adidas.co.ukAsics asics.co.ukAsos asos.comLucas Hugh lucashugh.comMonreal London monreallondon.comNo Ka ‘Oi shopnokaoi.comRoxy roxy-uk.co.ukSchuh schuh.co.ukSweaty Betty sweatybetty.com…1 minWomen's Fitness|November 2016‘IT WORKED FOR ME’H&F writer Julia Coe tries a holistic facial rejuvenation treatment What? Niroshini Cosmetic Acupuncture Ritual, £240 for 2 hrs. Where? 58 South Molton Street, London; niroshini-acupuncture.com ‘I’m lying on a massage couch, feeling pleasantly relaxed – despite the fact my face is dotted with about 30 tiny acupuncture needles. For millennia, acupuncture has been used to rebalance and heal the body. Now, it’s being recognised as a holistic way to rejuvenate the face – an alternative to Botox and fillers. Facial acupuncture works in two ways: first, by stimulating points that correspond to the body’s meridians and organs, it boosts inner wellbeing to give outer radiance; second, by stimulating circulation, it prompts healing to soften fine lines. Holistic facialist, Melissa Day’s cosmetic acupuncture techniques add an extra dimension – lifting…1 minWomen's Fitness|November 2016TASTE THE tropicsSEA BASS WITH MEDITERRANEAN CRUSHED POTATOES Serves: 2 Per serving: 686 calories, 35g protein, 41g fat (15g saturated fat), 39g carbohydrate (9.5g sugar), 7g fibre, 0.9g salt 400g new potatoes, quartered 2 tbsp coconut oil 1 red and 1 green pepper, deseeded and diced 1 tbsp capers 50g pitted mixed olives, halved 2 tbsp extra virgin olive oil 2 garlic cloves, finely chopped Finely grated zest and juice of ½ lemon 2 sea bass fillets 1 tbsp fresh samphire 1 red chilli, finely sliced 2 spring onions, finely sliced Big handful of parsley, roughly chopped Himalayan salt and ground black pepper Lemon wedges, to serve 1 Boil the potatoes with a pinch of salt in a saucepan until tender, then drain and set aside. 2 Melt 1 tbsp…6 minWomen's Fitness|November 2016Stomach of STEELABOUT THE TRAINER Originally from Paris, Cecilia lived in New York and Miami before moving to the UK, and brings a wealth of experience to her training plans. Well known for her exhilarating workouts, she always makes sure her plans are fun. Fitness Ladies membership starts from £12.99 a month; fitnessladies.co.uk. Need a little inspiration to meet your health and fitness goals? Look no further. The PT behind Lucy Mecklenburgh’s amazing body and the celeb’s online training programme, Results with Lucy (resultswithlucy.com), Cecilia Harris, is on a mission to help you look and feel your best ever, and says it’s never too late to get started. As founder of Results Fitness and Health Studios (resultsfitnessand health.co.uk), Harris has helped hundreds of women meet their training and diet goals, and now…2 minWomen's Fitness|November 2016ANIMAL ANTICS1. Engage your abs Engage your core to reap the full benefit of this move and to avoid sloppy technique. 2. Keep hips down Don’t raise your hips, and keep your spine extended to increase the effectiveness of the move. Don’t slouch or arch your back. 3. Move slowly Even though the bear crawl is relatively simple, it isn’t effective without coordination and technique. Move slowly so you can control each movement. BEAR CRAWL The bear crawl is a full-body move that helps you build endurance and burn calories. Your body’s natural leverage will engage your upper-body muscles, primarily your shoulders, chest and triceps. If you’re looking for an exercise that uses simple movements to achieve powerful results, the bear crawl will be a great addition to your fitness arsenal.…1 minWomen's Fitness|November 2016YOUR KITWear it around your ears, or as a neck warmer. The Windproof Buff (from £31; buffwear.co.uk) is ideal for extreme winter weather as it will repel the breeze. With a high level of trail traction, the 361 Santiago off-road trainers (£105; runnersworld.ltd.uk) are a great choice for running across muddy terrain. The perfect winter top layer, the Salomon Elevate Warm High Zip Jacket (£90; salomon.com/uk) uses a quilted fabric to trap in the heat. The neon bright CEP Night Run Socks 2.0 (£34; cepsports.co.uk) boast reflective strips down the sides and a compressive fabric that will increase bloodflow to the calves.…1 minWomen's Fitness|November 2016‘Post-cancer, I’m training to be a Pilates instructor’‘I’d had a problem with my right arm since I was about 16. The pain was excruciating and, although I kept going to see GPs, they said I was a hypochondriac. Then, just before I turned 23, I started to lose strength in my hand, so I decided to have private medical care through work. I was given a scan and the doctors discovered a tumour the size of an orange next to my spinal cord had been compressing the nerves in my hand. After this, they found another primary tumour, this time in my chest and I was diagnosed with chondrosarcoma, a very rare form of bone cancer.’ COPING WITH THE TREATMENT ‘My first surgery was huge. It lasted 12 hours and needed specialists from two hospitals. They removed…3 minWomen's Fitness|November 2016YOUR MUST-HAVESGO CAFFEINE-FREE Barleycup drinks are the natural alternative to tea and coffee, with an excellent coffee-like flavour. They’re gluten free (certified by Coeliac UK), caffeine free and have just 10kcals per cup. They come in four different varieties and cost £2 for 100g; barleycup.co.uk. CHOOSE NATURAL Try this innovative natural treatment from IncaRose Bio Beauty. The single-use tissue face mask has been soaked with serum containing 100% organic plant extracts and extra pure hyaluronic acid. Choose from 10 instant lifting, super-hydrating Bio Masks. £6 each; vitahealthcare.com. SOFTEN YOUR SKIN Simply Bee’s richly repairing micro-emulsifying Propolis Serum and Anti-Ageing Cream contain sweet almond oil and neroli essential oil to calm, heal and soften your skin. They’re totally natural and handmade. Buy both for a total of £35 (rrp £42); simplybeeswax.co.uk. STAY…2 min
