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offering acclaimed Bose sound. REEBOK is a registered trademark and service mark of Reebok International Limited.uk or go to your local authorised dealer ©2012 Bose Corporation. iPhone 3GS. MacBook Pro and iPad.eu / shm_uk WorldMags.and weather-resistance.bose. ® You demand more from your workout – shouldn’t you demand more from your headphones. Also available as audio-only heapdhones.net ENGINEERED FOR EXERCISE. TM sport Bose SIE2i headphones ® NEW Includes exclusive ® fitness armband scan to learn more To push your workout to the limit. m. iPod shuffle (3rd generation). MacBook (unibody). Compatible devices include the iPhone 4. you need headphones that can keep up. 120GB and 160GB iPod classic. sweat.WorldMags. Compatible with your iPhone or iPod. iPod touch (2nd generation).co. iPod nano (4th and 5th generation).net . Bose SIE2 i sport headphones are engineered for exercise. too? Visit Bose. a comfortably secure fit and an exclusive Reebok fitness armband.
co. Kjus at Snow + Rock ● Sunglasses. Napapijri at Snow + Rock ● Top.COM 84 ● Jacket.uk 5 .COM.net contents O N TH I S M O NTH ’ S COV E R : 31 116 105 59 76 95 074 ‘I made history’ Team features GB’s gold-winning taekwondo champion Jade Jones talks about her Olympic moment 076 Jump-start your emotional wellbeing Bounce back from disaster stronger than ever with our expert tips for life Build stronger friendships without Facebook 081 Friends with beneﬁts 084 Ice magic Hit the slopes in colour-blocked style 74 STOCKISTS: PRODIRECTSELECT.net December 2012 | womensﬁtness. PATAGONIA. Adidas Eyewear 81 WorldMags. SNOWANDROCK.COM. £34. £450. £99. Patagonia ● Beanie. £40.December 2012 WorldMags.99.
nutritionist and expert in health and wellbeing.net 092 December 2012 essentials December diary dates ● Hot list ● Fast ﬁtness ● Running news ● Health wrap ● Love life ● Green scene ● Fit food ● Travel diary ● 10 ways health 030 031 038 039 040 044 046 048 052 054 055 exercise 095 098 100 Class on trial Hone your swim. JOEY SHARES TRAINING TIPS AND RUNNING NEWS ON P17 LOWRI TURNER is a broadcaster. MATT COMBATS YOUR WORKOUT WORRIES ON P54 6 womensﬁtness.co. LOWRI UNCOVERS A NEW DIABETES ON P98 MATT ROBERTS is a leading personal trainer with four health clubs and a celebrity client list.uk | December 2012 WorldMags. . rated 104 105 108 beauty How to be a morning person Reset your body clock with our expert tips and tricks for a brilliant sleep The ultimate guide to a snifﬂe-free winter We help you outsmart colds and ﬂu The truth about Alzheimer’s ‘Diabetes of the brain’ could be to blame for dementia 3 ways to… Save your sight Preserve your peepers with these handy hints 59 3 of the best treatments Our top spa treats this month Why your skin loves yoghurt The answer to a clear complexion is in your fridge Revamp your smile From pearly whites to sparkling lips.net . we’ve got tips for a megawatt grin 113 116 118 11 119 11 121 1 nutrition 95 What’s your diet IQ? Discover how food-savvy you really are The diet changing all the rules Find out why fasting is replacing grazing as the new nutrition buzzword Healthy bites This month’s top food buys and cooking tools Food focus Why sweet potato is a vitamin powerhouse The delicious way to slim down Zap fat with these tasty recipes SHAPE UP AT 060 062 064 066 Home PICTURES: CORBIS. SIMON TAYLOR LETTERS MAY BE EDITED AT THE EDITOR’S DISCRETION 104 No excuses! We get you motivated to work out at home Make your own fuel Raid your kitchen to fuel your workouts Home gym heroes All you need to kit out your home gym Do try this at home! Mix and match these moves for the ultimate front room workout Meet t he experts AMANDA HAMILTON is a TV presenter. AMANDA SHARES HEALTHY EYE FOODS ON P100 Every is Ev issue is packed ke with advice from our expert JOEY DUCK is a full-time 100m and 200m sprinter who has represented Great Britain. nutritionist and hypnotherapist who runs her own clinic.contents 011 WorldMags. cycle and run with Tri-ﬁt Rock your skinny jeans Get pin-perfect with our ultimate workout and style guide Fitness scene The latest tips and kit for your workouts 3 ways to… Sculpt a sexy back Look the part from behind Feel the burn Whip yourself into serious shape 6 ﬁtness rules to break! We rewrite the rule book so you can get a better body Do your ﬁtness admin Clean up your workouts for better results Tone up for the slopes Get set for your best ski season yet Pace yourself It’s month two in the WF marathon plan Ask Matt Celebrity trainer Matt Roberts sorts your ﬁtness woes Tried & tested The latest home ﬁtness releases. SHUTTERSTOCK.
co.uk EMMA SHARES HER BEST NATURAL COLD AND FLU REMEDIES ON P95 WorldMags. NICOLA REVEALS THE BRILLIANCE OF SWEET POTATO ON P119 ANNA TURVEY works as the superintendent optometrist for Tesco Opticians. I have even recommended the magazine and workouts to the other mums at my regular mum and baby group! Laura. Lo London W1T 4JD or email te team@womensfitness. Women’s Fitness.net Next month’s star letter writer will win a bundle of USA Pro fitness goodies to help boost your workout sessions. 30 Cleveland Street. I do an extra upbeat one for the rainy days!’ Farah.45.uk 7 . Send your letters. Pilates instructor and conditioning coach. for helping me. KRISTOPH GETS YOU INTO YOUR SKINNIES ON P31 NICOLA SHUBROOK is a naturopathic nutritionist with her own practice. I was worrying about getting back into shape. They’re so easy to fit in around the little one and they also help to give me more energy. ANNA SHARES HER TOP TIPS FOR KEEPING EYES HEALTHY ON P100 EMMA ALESSANDRINI is a naturopathic practitioner at revital. Visit sportsdirect.co. Take it as a compliment – after all. via email 'Making new playlists for my iPod motivates me.. neon trainers or pretty yoga mat. panel. as well as a hot new workout outfit.Write in and win! WorldMags.co. FREE! Turn to page 56 for more details. Introducing this month’s health and fitness gurus… KRISTOPH THOMPSON is a personal trainer. workout tricks and trends to Women’s Fitness ‘Have your say’.net December 2012 | womensﬁtness. so thank you. Bradford ‘I invest in a nice waterproof jacket to get me excited about braving the weather. Have your say Yummy mummy Gym chat Something on your mind? Then share it with us… We want to hear from you! Get zen in yo r g ar deu n! I started reading Women’s Fitness after having a baby earlier in the year and the workout routines in the magazine have been really useful in helping me get back into shape.com to see the range.. You’ll score everything you need to get fit. imitation is the sincerest form of ﬂattery! ask our readers How do you get yourself motivated to get outdoors for a workout when the weather’s rubbish? ‘I just have to think about getting into that little dress for the Christmas party season – then I’m pulling on my trainers in an instant!’ Tabitha.uk SUBSCRIBE TODAY! Try 3 issues for £1 and we’ll send you a Pukka Winter Warmer armer Kit worth £28. I’ve lost my mummy tummy and toned up all over! I think it’s great that there are different workouts in each issue so I don’t get bored and continue to have a varied workout. via email STAR LETTER Copykit (n) She’s that girl in the gym changing room who has to know where you bought your cool patterned leggings. whether you’re in the park or at home: a yoga mat and resistance tube.’ Amy. Warwick Next issue we ask: What’s your top tip to eat well during the indulgent party season? contac contact us. top tips.
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130 copies (01 Jul 2011 to 31 Dec 2011) Postcode Telephone number WorldMags.uk ‘Loving the new GRIT classes at Fitness First.co. Do not attempt any of the exercises while under the influence of alcohol or drugs. copyright 2011 by Dennis Publishing Ltd. London.co. literary or pictorial matter whatsoever.co. Katie Moore.uk UK subscription price: £33 for 13 issues.uk T/020 7907 6000 ART & PRODUCTION Art Director MATT REYNOLDS firstname.lastname@example.org T/020 7907 6678 Account Manager NIN VIRDI nin_virdi@dennis. winter is here. discover the latest beauty secrets for clear skin (page 105) and find out if intermittent fasting can rev up your fat loss results (page 116). Consult your doctor or healthcare professional before performing any of the exercises described in this magazine or any other exercise programme.30.co. particularly if you are pregnant.uk – please refer to this site for queries about your subscription. help is at hand! Complete this form and hand it in at your local store and they’ll arrange for the latest issue to be reserved for you.uk SYNDICATION Syndication Senior Manager ANJ DOSAJ-HALAI anj_dosaj-halai@dennis. resold. hired out or otherwise disposed of by way of Trade at more than the recommended selling price shown on the cover and that it shall not be lent. 2 East Poultry Avenue.uk CONTRIBUTORS Katherine Bebo. then you’ll love our Shape Up At Home special (page 59): it’s packed with express workouts. nevsmodels. ‘Chia seeds are keeping me going for longer’ PENNY Chief sub-editor From the editor WORK OUT AT HOME! Save yourself pricey fees and set up camp at home with our top tips from p59 The days and evenings are getting just a little chillier.co.com. Average net circulation per issue: 21. Catherine Quinn. Discontinue any exercise that causes you pain or severe discomfort and consult a medical expert. and if you’re about as keen as us to brave the cold on certain nights.uk T/+44 (0)207 907 6132 Licensing Manager CARLOTTA SERANTONI email@example.com Have a great month! This month’s cover If you don’t want to miss an issue If you can’t always find a copy of Women’s Fitness in store. rest of the world: £59. £60. pineapple.co.co. Yep. EC1A 9PT T/020 7429 4000 TO SUBSCRIBE Customer service 0844 844 0246 Email firstname.lastname@example.org. Kristoph Thompson.co. Europe/Eire: £47. so make sure you’re rocking yours with perfect pins this month with help from our skinny jeans workout on page 31. Pineapple shorts.co. W1T 4JD womensfitness. Gwen Burns.uk T/020 7907 6557 Regional Advertising Sales THE MEDIA CONSULTANTS LTD T/01423 569 553 MARKETING Marketing Manager JULIETTE COOPER email@example.com T/020 7907 6647 Features Editor LOUISE PYNE louise.uk T/020 7993 5795 Chief Sub-Editor PENNY CARROLL penny. Nicola Shubrook.uk 9 .co. Gabrielle Nathan.firstname.lastname@example.org. Check out what we thought in next month’s issue.co.uk Clothing: Sweaty Betty top. Plus. STARTING WITH ISSUE Title Address First name Surname PICTURE: © DANNY BIRD The health and fitness information presented in this magazine is intended as an educational resource and is not intended as a substitute for medical advice. Lowri Turner ADVERTISING Managing Director JULIAN LLOYD-EVANS Group Advertising Manager CLAUDIA NICOLETTI-DOWD email@example.com T/020 7907 6581 Senior Group Classified Executive KATHRYN MCCABE kathryn_mccabe@dennis.WorldMags. All rights reserved.co. Neither the author of the information nor the producer nor distributors of such information make any warranty of any kind in regard to the content of the information presented in this magazine.uk What we did this month HIT THE (INDOOR) SLOPES Health and fitness writer Amanda practised her snowboarding skills – and blogged about it for our website! Find out how she did at womensfitness. Feel the burn!’ JOANNA Editor ‘Red krill oil is amazing – it’s stronger than fish oil and has none of the yucky taste!’ ELLIE Sub-editor/staff writer DISCOVERED OUR TRUE GRIT We found out what we were made of at the new GRIT Series classes at Fitness First.uk T/+44 (0)207 907 6134 MANAGEMENT Group Publisher RUSSELL BLACKMAN Publisher NICOLA BATES Newstrade Director DAVID BARKER Subscriptions Director LUCY DAVIS SENIOR MANAGEMENT Chief Financial Officer BRETT REYNOLDS Group Finance Director IAN LEGGETT Group Managing Director IAN WESTWOOD Chief Executive Officer JAMES TYE Chairman FELIX DENNIS DISTRIBUTION Seymour Distribution Limited.firstname.lastname@example.org Production MICHAEL HILLS email@example.com T/+44 (0)207 907 6550 Licensing & Syndication Assistant NICOLE ADAMS nicole_adams@dennis. Just ask! (Subject to availability) PLEASE RESERVE/DELIVER MY COPY OF WOMEN’S FITNESS ON A REGULAR BASIS. Cooler days means living in your jeans. Joey Duck. resold or hired out in a mutilated condition or in any unauthorised cover by way of Trade or affixed to or as part of any publication or firstname.lastname@example.org@womensfitness.uk T/020 7907 6645 Health and Fitness Writer AMANDA KHOUV amanda. check out our ski-bunny moves on page 48 to ensure you’re looking and feeling confident on the slopes this season. the ultimate at-home kit and top tips and tricks to boost your results.50.co.uk. Use our expert tips to help outsmart colds and flu (page 95).uk T/020 7907 6644 Sub-Editor/Staff Writer ELLIE MOSS ellie.co. sweatybetty.carroll@womensfitness. You can manage your existing subscription through subsinfo.co. elderly or have chronic or recurring medical conditions. Women’s Fitness is a trademark and may not be used or reproduced in the UK or Republic of Ireland without the permission of Dennis Publishing Ltd. London. Matt Roberts. Women’s Fitness is published in the UK and Republic of Ireland by Dennis Publishing Ltd and is sold subject to the following terms: namely that it shall not without the written consent of the Publishers first given be lent. £8. Some stores may even be able to deliver the magazine to your home. Women’s Fitness. PUBLISHED BY Dennis Publishing Ltd 30 Cleveland Street.net EDITORIAL Editor JOANNA KNIGHT joanna. but we’re welcoming it with open arms! rms! Joann a Joanna Knight Photography: Simon Taylor Styling: Gwen Burns Make-up: Alisha Bailey Model: Juliane G.uk T/020 7907 6702 Advertising Manager LUCY PALMER email@example.com December 2012 | womensﬁtness.
cocoa butter delivers deep. chamomile and sunflower oil to create pure natural formulas to nourish and care for the skin. skin is nurtured back to a smooth. SODIUM LAURYL/LAURETH SULFATES. NOURISHING BEAUTY SINCE 1959 WorldMags.jasonnaturalcare. combine cocoa butter with other skin-pampering botanicals such as Vitamin E.uk NO PETROLATUM. offering relief from rough.net Cocoa butter is one of the best known natural moisturisers on the planet.co. With use. Luxuriously rich but non-greasy and fast-absorbing. cracked skin. avocado oil. soft state and glowing with health.COCOA BUTTER.net . 3 GENERATIONS OF NATURAL CARE AVAILABLE FROM INDEPENDENT HEALTH STORES AND PHARMACIES NATIONWIDE www. PARABENS OR PHTHALATES WorldMags.co. long-lasting hydration to even the driest of skin.uk +44 (0)8450 725 825 • enquiry@jasonnaturalcare.
uk/ice-rink Great skates! D I A R Y D AT E S PICTURE: RED-PHOTOGRAPHIC.co.org.ESSENTIALS WorldMags.org. it provides the perfect setting for the bustling Christmas market.uk Have a bucket load of fun in the mud with The Grim Challenge at Aldershot. It’s a great way to keep your fitness ticking over during the festive season.net December 2012 | womensﬁtness. It’s picture perfect! ● lincoln-christmasmarket. This eight-mile. The stunning Somerset House backdrop provides a special atmosphere and if you want to up the ante. DJ nights step up the mood.uk 11 .uk Mistletoe and wine 6-9 DECEMBER Take a stroll with the Ramblers and join the Festival of Winter Walks. off-road adventure run is held over the army’s vehicle testing tracks – and it’s not for the faint-hearted! Celebrate the festive season in style in the beautiful cathedral city of Lincoln. ● somersethouse.COM 1-2 DECEMBER Stuck in the mud ● grimchallenge.uk Walk this way 22 DECEMBER-6 JANUARY WorldMags. Steeped in history.net 11 The hottest buys this month // 13 Fast fitness tips // 15 Improve your running PB 18 Easy ways to love life // 20 Live a little greener // 22 Eat smarter for a better body 24 Active adventures and dream escapes // 26 10 ways to fast-track your fitness ALL MONTH Fancy a bit of a whirl? Embrace the cold weather as one of the most spectacular skating rinks in the country opens its doors once again in the name of festive fun and frivolity.co.co. for free – we really fancy the anti-Christmas-shopping walk! ● ramblers.
balanced formulae. independent pharmacies & www. GNC. From . sport and fitness. health stores.WorldMags. but as a product inventor and former Chairman of Vitabiotics. the award winning Vitabiotics Wellwoman® range offers sensible. or maintain health over 50 and beyond.net Shouldn’t every woman be a ? Whether you are looking to support all-round vitality. With 40 years experience.com WorldMags. Superdrug. † Professor Beckett is not cited in the capacity of a health professional. there’s no women’s supplement range more relied on than Vitabiotics. Wellwoman supports The UK’s No. Lloydspharmacy. supermarkets.vitabiotics. Holland & Barrett. 1 supplements for women’s health ADWEWMIXCONP 22-03-12 Vitamin supplements may benefit those with nutritionally inadequate diets.net .
99.co.uk PLANT POWER Add some ambience to your living space with Di Palomo Fragrant Reeds. shinier. ● £1. available in three gorgeous scents.uk 13 . nikitaclothing.99. ● £54. ● £9. dipalomo. planetorganic.95 each.39.ST YLE UP : WorldMags. buy it.99 and £79. ● £149. ● £20. allowing the plant oils to do all the work. Whole Foods Market BOT TLED U P Look the part while you brave the chill on the slopes this season with the super-cool Protest Iggy Board jacket and Hopkins Board pants. weleda. Clarks BOLD STEP WORDS: AMANDA KHOUV Firefly’s natural drinks are now available in handy PET bottles. shop.95.protest.69-£2. And they smell delicious! ● From £13.com BIRD CALL Weleda’s new range of body lotions makes the most of Mother Nature’s powers. Apricot and Apple & Pear.com SWEE T SNACK WorldMags. It’ll help you stand out from the crowd! ● £69. Dig in! ● £2.net ESSENTIALS We love Icelandic artist AC Bananas’ collaboration with Nikita on this bold and beautiful Fuji hoodie. so they’re much more convenient to pop into your gym bag.net December 2012 | womensﬁtness.com H E AV E N S C E N T HOT LIST Want stronger. We love the pretty packaging.19. 0845 071 2326 H A I R T O S TAY See it. healthier hair? Who doesn’t! Get a natural fix with this super-cool Care Trio from haircare brand Structure.eu/uk SNOW QUEEN Urban Fruit have launched three new yummy flavours in its dried fruit range: Superberry.co. love it! Your shopping list for the month ahead Clarks’ new Illusive Step innovation shoes improve posture and roll up into a discreet ball to pop in your bag – perfect for your commute to work.
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You make all your gains when you’re not training – the workouts themselves only kick-start the process.uk 15 . steady pace when I train. which increases the likelihood of injury.BE ACTIVE : WorldMags. I love listening to dance music as it always helps me to maintain a fast. but one of the best ways to up your training intensity is to spend more time resting. Who needs Angry Birds? ● fitocracy. 3 1 TRAIN SMARTER PICTURES: SHUTTERSTOCK.com for more info STAR TRAINING TIP FASTFITNESS Get up to speed with the latest training tricks from Kristoph Thompson Myth-buster REST MORE It may sound WAYS TO counter-productive.’ Team GB sprinter Jeanette Kwakye. Jeanette took part in the Ariel Big Sprint challenge as part of the P&G Capital tal Clean Up.com Did you know? Just thinking about exercise can make you stronger. As a rule. WorldMags. Take a break! GET THE BALANCE RIGHT It’s impossible to train harder for longer: intensity and volume are inversely related. 2 3 ADD VARIETY Doing different types of training means you’ll use different muscles and place a different stress on the body.net December 2012 | womensﬁtness. distance or reps. Your playlist can help you through a tough workout and make you train harder. Visit pgcapitalcleanup. Research by the Cleveland Clinic Foundation found that imagining muscle exercises can increase strength by up to Download this! 35% ‘Use music to your advantage. rather than doing the same thing over and over again.COM MYTH IT’ S B EST TO STICK WITH THE WEIGHTS MACHIN ES WH EN YOU HIT THE GYM FAC T Free weights such as dumbbells and functional kit like the ViPR or Human Trainer will challenge your whole body and allow you to perform a greater range of exercises than machines alone.net ESSENTIALS The Fitocracy app turns your workout into a game by allowing you to earn points as you train. Trying to increase them both at once can lead to overtraining.co. meaning that when one goes up. the other must go down. You can even go on quests by doing exercises you’ve never tried before and earn virtual badges for completing personal goals. if you increase the intensity of your session you should drop the time.
uk | Running Bear www.co.altonsports.uk | Run to Live www.biz | Runners Request 01276 686135 | Running Fox www.co.runandbecome.co.originalsports.londoncityrunner.co.runtolive.net Less Bounce www.com | Alton Sports www.uk | Run and Become www.co. www.upandrunning.uk | Simply Sports www.sweatshop.runners-edge.uk Run Swindon www.co.co.uk .uk Nick Rivett Sports www.com | London City Runner www.com | Sporting Feet www.cotswoldoutdoors.boobydoo. SW20 8DE | Pro Direct www.runswindon.uk | Boobydoo www.co.uk | Warwick Sports www.com | Sweatshop www.running-fox.co.ﬁtstuff.uk | Cotswold Outdoors www.profeet.nickrivettsport.pushactive.leicesterrunningshop.co.co.uk | Original Sports.uk | Runners Retreat www.com | Leicester Runner www.co.net The Running Outlet www.co.metrestomiles.uk WorldMags.uk | Metres to Miles www.eu Alexandra Sports www.co.runability-runningshoes.uk | Up and Running www.simplysweat.warwicksportsshop.net @MovingComfortuk www.uk | Simply Sweat www.co.co.runnersretreat.com | Fitstuff www.alexandrasports.sporting-feet.co. www.co.com Pro Feet www.runningbear.therunningoutlet.com | Runners Edge www.uk Runability www.lessbounce.uk | Push Active.simplysports.uk | Percentage Sports David Lloyd Leisure Club London.WorldMags.movingcomfort.prodirectrunning.co.
the force that goes through your foot and Achilles tendon is 2. or even a gentle cycle for 10 minutes or so.net Drink up December 2012 | womensﬁtness. running backwards.net ESSENTIALS JOEY’S HOT TIP If you’re running on your own this winter. Upgrade to a sports drink if you’re running for longer than an hour to help shuttle glucose to your muscles and combat fatigue WorldMags. but plain old water is best if you’re only doing short runs. supportive trainers to protect your joints and muscles from the repetitive impact Shatter your PB with performance-boosting tips from Joey Duck RUNNING NEWS Myth-buster Q Q A A COOL RUNNING How can I prevent stiffness after a long run? Take about 10 to 15 minutes after your run to cool down properly. always run with a buddy. If possible. only about one per cent of toxins leave your body through your sweat glands.COM MYTH S W E AT I N G G E T S R ID OF TH E TOXIN S IN YOU R BODY FAC T The main role of sweating is to cool down your body.5 to 3 times that of your body weight! So make sure you wear good.co. Hydration is key for runners.uk 17 .GO FASTE R : WorldMags. In fact. PICTURES: SHUTTERSTOCK. especially on the roads. You could try skipping. make sure your music isn’t turned up too loud. side skips. To stay safe you need to be able to hear traffic and the sound of someone calling out to you. DID YOU KNOW? When you’re running.
Time for a holiday? Clock off HEAL TH WRAP BERRY GOOD Breaking news and top buys from the world of wellbeing Fill up after your workout with Solaray’s Peaceful Planet Supreme Meal Shake.co. it’s pretty likely! The study by Finnish researchers reveals that us Brits work some of the longest hours in Europe. revital. and the overtime we rack up increases our risk of heart disease by up to 80%.com Chill out Dry hands? Earth Science Purfection Hand Cream is the ultimate remedy.7 hours a week. ● £24. millet.co. The power-packed drink contains a tasty blend of freeze-dried quinoa.net WORDS: LOUISE PYNE Stuck in the stress zone? Tata Harper Aromatic Stress Treatment uses pure essential oils including sweet linden blossom. Saffron Plus (worth £24. ● £64. solarayuk. ● £24. all-natural formula is packed with vitamins C and E. Plus.net : LIVE WE LL Are you a slave to your job? If new research is anything to go by.uk Superhero shake Want to rev up your fat burn? Boer White’s Raspberry Ketone uses fibre and natural ingredients to help boost your metabolism and regulate your appetite.50. boerwhite. aloe vera. helping to banish winter-chapped skin and dry cuticles in just one lush application.com CLEV E SPICER 18 womensﬁtness. shea butter and jojoba. ● £6. Simply rub onto pulse points and feel the tension melt away.ESSENTIALS WorldMags. every Raspberry Ketone order comes with a complimentary trial bottle of Boer White’s new slimming helper. The hydrating.99. Just enter discount code RKSAF at the checkout.99.uk | December 2012 WorldMags.99) until 31 January 2013. beautybay. rose otto and bittersweet neroli to help calm you down when anxiety strikes. averaging 42.co. amaranth and broccoli sprouts to help repair muscles.uk HANDS ON .
COM WorldMags..net itious r t u n g in t s a t t a e r the g y bar! mixed seed energ ting s a t t a e r g e 9bar is th itious r t u n y l e u q uni for a l a e d i . . s t release w o ingredien l s d n a e balanc e smarter. go to. WWW.. For the complete 9bar story or to buy online. the Free From aisles of Tesco. . G Morrison’s and Asda as well as being stocked in every Holland & Barrett and Sainsbury’s store. Waitrose. wholesome F E FR RE M O W HE L AT ...net TE U DAI R Y N . nutritional s i c r e x e u o elp y energy to h our diet and y o t r a b 9 d So ad aximum enjoy the m dness from o o g l a n o i t i nutr ent and i n e v n o c a seeds in way. 9bar is available from.WorldMags. r a b snack style! healthy life tural tion of na a n i b m o c s ht With it fers the rig f o r a b 9 .
a dose of stress is as bad as eating fast food. seriously hiking up the risk of heart disease.ESSENTIALS WorldMags. poorer decision making and lowered concentration. Anxiety can cause the body to hold onto the same amount of salt you’d find in a small bag of crisps. 2 Swear by this Had a day from hell? Feel free to let rip! F**k It Therapy: The Profane Way to Profound Happiness by psychotherapist John C Parkin reveals how to let go of the little things with one simple profanity. Hay House 3 BE PROACTIVE Turn your commute into a cardio session by cycling or running to work to blitz those extra calories. it could damage your health.net : FE E L GOOD LOVE LIFE Hot tips and tricks to boost your career. with the push-up bra in second place WAYS TO 3 JUGGLE EXERCISE AND WORK IT TELL E K I L IT IS! WORK OUT WITH A FRIEND Grab a colleague for a lunchtime cardio session. New research by the University of Nottingham shows that those with financial problems are twice as likely to suffer from mental health issues including severe stress. Yet another good reason to chillax… Scientists at Georgia Health Sciences University have found that for some people. 1 . SILENT KILLER Did you know? The contraceptive pill has been voted women’s favourite invention of the past 100 years.20.uk | December 2012 WorldMags. ● £10. too. Easy! 20 womensﬁtness. Jot down your schedule in a diary so you can fit your daily tasks around your exercise sessions.co. Having a workout buddy will keep you showing up when your motivation starts waning. cash ﬂow and relationships Cost of DEBT A sky-high credit card bill isn’t just bad for your bank balance.net CREDIT: XXXXXXXXXXXXXXXX WORDS: LOUISE PYNE SOURCE: CLEAR BLUE WRITE IT DOWN Plan your weekly workouts in advance so you won’t make excuses to bail.
virtually fat-free and a natural energy boost Scan here for more information on Medjool’s health benefits and usage tips or visit medjool. entirely natural .net Deliciously sweet.co.net WorldMags.Med jool The perfect date Medjools are rich in fibre.uk WorldMags.
com Nikita’s super-cool Chickita snowboards are made from wood derivative technology.com 22 womensﬁtness. too. The preservative-free blend combines the moisturising benefits of honey and rosehip with the nourishing power of jasmine and evening primrose oil.5l Cordless Kettle. Face saver ● £35. nikitaclothing. prestige. Treat weather-weary skin to The Organic Pharmacy’s new Honey & Jasmine Mask.ESSENTIALS WorldMags.net : GO ECO For a tea service with an eco edge.co. a range of super-luxe hand and body lotions that combine fair-trade cocoa butter and sweet-smelling almond oil to leave your hardworking hands feeling silky soft. The energy-saving design has been created with a quick-boil feature.uk Need a new reason to recycle? It takes a whopping 90% less energy to recycle aluminium cans than it does to make brand new ones LET IT SLIDE ● £279. lush. theorganicpharmacy.COM SOURCE: PLANET PALS . the design combines durability with flexibility to help you show off your tricks on the slopes.net WORDS: LOUISE PYNE PICTURE: SHUTTERSTOCK.uk | December 2012 WorldMags. ● £6.uk Go faster GREEN SCENE Be stylish and sustainable with our planet-friendly tips Can it! HE HIT T ES SLOP MAKE A DIFFERENCE Want to do a good deed? Get your mitts on Lush’s Charity Pots. The silky formula leaves winter-parched skin feeling luxuriously hydrated. All profits go towards grass root groups working in environmental and human rights areas. fire up Prestige’s Daytona 1.95.co. an eco-friendly alternative to traditional wood.co. shaving seconds off your brew-making time – and knocking a few pennies off your electricity bill. It’s a win-win situation! ● £50. Plus.95.
net just leave toothpaste on teeth for up to 1 minute before brushing Prove it to Yourself Whiter Teeth in 1 Minute We’re confident you’ll love Beverly Hills Formula toothpaste we offer 100% money back guarantee *see back of the toothpaste carton for information on money back guarantee Beverly Hills Formula is delighted to announce that their Total Protection Whitening toothpaste is proven to be less abrasive than some other leading brands of both whitening and regular toothpastes Need advice? Ask the stain removal experts: www.net .com firstname.lastname@example.org WorldMags.WorldMags.beverlyhillsformula.
then pour over the mushrooms and peas and allow to set. but only if it’s good quality. Watch out for any additives and anything artificial.net : FUE L UP FITFOOD Eat smarter with the latest nutrition news and know-how from Nicola Shubrook MEALS IN MINUTES Q Q A MUSHROOM AND PEA OMELETTE Serves 4 ● 1 tbsp olive oil ● 1 clove garlic ● 114g mushrooms. A great start to the day! ½ BANANA + 6 MEDIUM STRAWBERRIES + 2TBSP GROUND LINSEEDS + 250ML MILK OR SOYA MILK = FAST AND EASY SMOOTHIE 24 womensﬁtness.uk | December 2012 WorldMags. Lightly beat the egg whites and yolks.co. Is this a good idea? A Milk is a good source of protein and chocolate powder is fine in principle. Add the peas and cook for another 2 minutes. rather than individual supplements. Opt for raw or whole food varieties of cacao instead. Go for a general multivitamin with good levels of everything. BLITZ IT IN THE BLENDER MORNING S M OOTH I E PICTURES: SHUTTERSTOCK Whizz up this delicious. fruity shake for a tasty breakfast that’s high in fibre. The Raw Chocolate Company is a good place to start. which can boost your metabolism. Fat-soluble vitamins A. rich in omega-3 and low in calories. quartered ● 85g frozen peas ● 3 egg whites ● 2 egg yolks Heat the oil in a non-stick frying pan and cook the garlic and mushrooms for 2-3 minutes. D. CHOC TOP-UP I always have a glass of milk with some chocolate powder post-training. Place under a hot grill for 2 minutes until cooked and serve with a green salad. E and K are stored in the liver where excess levels can build up over time.net .ESSENTIALS WorldMags. It’s also great for digestion! DID YOU KNOW? You can have too much of a good thing. Feeling hot Cayenne pepper can help you to lose weight thanks to its super thermogenic properties.
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● £3.co. The rejuvenating programme combines yoga with raw food cooking classes.com 26 womensﬁtness.uk | December 2012 WorldMags. With more than enough space to fit your travel accessories. it’s sturdy. CLEAN LIVING .net : GO EXPLORE TRA VEL DIARY Your passport to dream destinations. massages ties in the and outdoor activities beautiful tropical paradise of Tulum. suitcase essentials and active escapes Prefer to travel light? Ditch giant cosmetics bottles and decant your beauty essentials into Superdrug’s new travel bag set. cooling cucumber and moisturising seaweed to tighten.150 per person based on double occupancy and subject to 17% tax. It takes the fuss out of airport scanning and the plastic packaging prevents spillages. vango. ● From £999 per person for seven nights.com TRAVEL BUDDY The Shuttle weekender bag is the perfect companion for escapes to the countryside. So whether you want to sample fine wines in Zermatt or kick back as your personal chef whips up a feast.com Bottle it! Create your own piece of heaven on a boutique holiday Calling all newlyweds! VIP Ski’s platinum service allows you to create your own break for the ultimate honeymoon.net WORDS: LOUISE PYNE YNE Need to recharge your batteries? Forget grey skies and head to Mexico to put a spring in your step at Amansala’s six-day raw food retreat. you’re guaranteed a dream vacation. They use green and black tea.ESSENTIALS WorldMags.co.99.com Wedded bliss Fake a wide-awake look after a long flight with Repêchage’s Eye Rescue Pads. bikinibootcamp.uk ● £1. easy to carry and pretty in pink! ● From £30. repechageuk. superdrug. vip-chalets. refresh and soothe your skin Eye opener ● £27.
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Nosh on oysters. Show up no matter what. Try a recovery cycle. opt for free weights over machines every time. Machines work you in the same range of movement and eliminate the need for your stabilising muscles. This is the fuel that helps your body to recover from the stress of exercise.UK/10WAYS 28 womensﬁtness. so you don’t get comfortable sacking it off. so pick up some dumbbells and fire up that core! 10 3 Stay warm Don’t jump straight into a gym session without warming up.CO. you need to replace those lost minerals. co. viridian-nutrition. allowing you to get ready for the next session and progress. stick on your favourite track and take five to rehearse the movements you’re about to perform.net : GO HARD 8 FAST-TRACK 10 YOURFITNESS WAYS TO Get complex Performing ‘complexes’ with your weight training is a great way to boost results from your sessions. Core training? Before you tick this off. 4 5 Take the fast lane Slow and steady runs are so last century! Despite all the research backing interval training. make sure you’re doing pelvic floor exercises. Squeeze the muscles for 10 seconds at a time when you’re sitting at your desk or watching telly to give them a workout.co.45. yet most of us neglect them. Get a decent amount of protein. elevating your heart rate as well as boosting your strength. 7 Don’t skive off One of those days? Don’t skip the gym if you’re feeling tired or lacking motivation. Free yourself Unless you’re new to weight training or have an injury. which in turn allows you to train more consistently.ESSENTIALS WorldMags. WORDS: AMANDA KHOUV PICTURE: CORBIS Pelvic flaws Cardio? Check. but it’s what you eat afterwards that really counts. red meat and beans or take a food-based supplement such as Higher Nature True Food Zinc (£4.net FOR MORE GREAT FITNESS TIPS AND ADVICE. Steer clear of sweetened energy drinks and add a few drops of Viridian Sports Electrolyte Fix (£10. seeds and coconut oil. circuits and Zumba classes if you’re not reaping the benefits with some shut-eye? Make your bed… And lie in it! Think zinc Want to go for longer at the gym? A study in the American Journal of Clinical Nutrition found low-zinc diets can negatively affect cardiovascular fitness. 2 Time to refuel Everyone talks about ‘fuelling’ a workout. Vary your intensity by sprinting during a cardio workout or opting for circuit training with short rests to boost metabolism. highernature.uk) to keep your zinc levels topped up. CHECK OUT WOMENSFITNESS. So what’s the point in those runs. we still see loads of people pounding away at one speed on the treadmill. It’ll help keep you and your muscles adequately hydrated. Strength? Check. flexibility work or a yoga class instead. Hello hydration If you sweat bucket loads at the gym. 6 ‘Opt for free weights over machines every time’ WorldMags. Doing dynamic stretches before your workout prevents injury and maximises your performance by improving your muscle response.uk | December 2012 . The pelvic floor muscles are a huge part of your core. How to do it? Perform sets of different exercises one after the other to place a higher demand on your body.20.com) to your water bottle instead. fitness and the after-burn effect. Want to jump on the freeway to ﬁtness? Boost your body with these easy tweaks 9 1 Go to bed Really! It’s during sleep that your muscle cells grow and repair. For a great gym session. good carbs like sweet potato and healthy fats like nuts.
If you want to get fit. Chocolate could boost your workout power… Yes.co. The plant compound epicatechin is thought to stimulate muscle growth in a similar way to vigorous activity. A review of st udies examin ing the benefits of ex ergaming sh owed that most of the wo rkouts provid ed only light to moderate ex ercise. Research fro m Michigan St ate University sh ows that ‘exer gaming’ (playing exer cise video ga mes) is no substitute for a real wo rkout.WorldMags. Researchers from the University of Wisconsin found exercise may guard against age-related macular degeneration. a 12-week programme of classes is a costeffective treatment for back pain. Fair play WORDS: KRISTOPH THOMPSON.COM SOURCE: ARCHIVES OF INTERNAL MEDICINE Keeping fit can help keep your eyes healthy as you age. in combination with regular exercise. Those who were most active were 70 per cent less likely to develop it.uk 29 . SHUTTERSTOCK.net 30 Class on trial // 31 The ultimate skinny jeans plan // 39 3 moves for a sexy back 40 Try the insanity workout // 44 Fitness myths debunked // 48 Shape up for the slopes NEWS FLASH EXERCISE Good move Yoga not only prevents back pain. it may soon be prescribed by GPs to treat it. boosted sports performance by 50%. Eye bright FAST FACT Regularly doing cardio and weight training could reduce your risk of type 2 diabetes by up to 59%.net December 2012 | womensﬁtness. ELLIE MOSS PICTURES: CORBIS. According to research published in Spine. get of f the couch. really! A study in the Journal of Physiology found that small doses of dark chocolate. Didyouknow? WorldMags.
The best way to get on board is to join a Power Plate class. as well as Power Plate studios ● How much is it? £20 per session ● Where can I get more info? powerplate. gain strength and have fun with this quick and clever workout. you’re missing out.net WORDS: AMANDA KHOUV AT A GLANCE ● What’s the concept? A triathlon-inspired class. cycling or running.’ Tri-fit is designed to build your strength and endurance. THE EXPERIENCE Wondering how you train for a triathlon without water. after some dynamic stretching on the plate to warm up. who devised the Tri-fit class. leaving you to make all the gains. cycle and run to victory with the help of this super-powered class he Power Plate can be an intimidating piece of equipment. we’re still dripping with sweat. You can achieve this using just the Power Plate and its attached resistance cables. triathletes are often left stiff and sore after their gruelling training regimes. This machine makes your muscles contract 30 times a second for fast-tracked toning results. ‘Not only is Power Plate resistance training. ‘It helps muscles to relax faster and you won’t suffer from pain the next day. but also to burn excess fat and boost fitness. cycling and running. so using the plate to massage tight areas following a session is an absolute must. they’ll work harder so you’ll see results faster. T ri-fit T ‘The class is designed to build your strength and endurance. but it can also leave you breathless.com/uk ● What’s the score? ✪✪✪✪✪ . What are you waiting for? 30 womensﬁtness.’ says Power Plate trainer Lucie Noskova. you’ll definitely shed pounds.’ explains Lucie. ‘Because it makes your muscles contract 30 times a second. There are loads of class options. It’s a given: whether or not you’re training for a triathlon. we mimicked many of the motions involved when swimming.co. but the Tri-fit session is a godsend as it aims to help those who run. great for both upper and lower-body moves. core stability. Your instructor will help you get used to the equipment. We even do some group interaction in the class.EXERCISE WorldMags. a bike or a pair of running shoes? Well.uk | December 2012 WorldMags. Clever ways of using the plates to massage and stretch muscles also help prevent injuries that are common when doing exercise with repetitive movements such as swimming. cycle or swim get much more from their gym workouts. This is a great tool to take your mind DID YOU KNOW? The Power Plate makes your muscles contract 30 times a second! off the bucket loads of sweat dripping from your brow (and everywhere else)! Of course. which is necessary not only to smash a triathlon. helping you burn excess fat’ THE BACKGROUND The only equipment this class uses are Power Plates.’ says Lucie. Legs. Even after our heart rates come down during the massage phase. abs and upper body are all targeted in Tri-fit.net : HIT THE GYM CLASS ON TRIAL Swim. especially when it’s standing there all alone in the darkest corner of your health club. in ways that either mimic or complement the three triathlon disciplines. the class is over. revved up with a Power Plate ● Where can I do it? Selected Virgin Active and Fitness First Health Clubs. as well as helping to get your cardiovascular fitness sky-high. faster and stronger. switching from plate to plate and taking it in turns to perform exercises on different plates. Think cyclical movements with your arms while holding the cables to replicate a front crawl. ‘The Power Plate increases the effectiveness of your workout in a much shorter time. Doing these kinds of exercises makes the muscles you need to use stronger. But if you haven’t tried it yet. THE VERDICT Half an hour later. medicine balls and mats – it’s all you’ll need to get fitter.
net EXERCISE THE WF DENIM CLINIC Rock your skinny jeans WORDS: KRISTOPH THOMPSON. foods foo and fashion know-how to get you denim-ready dumb • 3-8kg dumbbell • 5-12kg medicine ball • stability ball WorldMags.COM. DANNY BIRD.DROP A JEANS SIZ SIZE : WorldMags. SIMON TAYLOR MODELS: JO RENWICK. WATHLETIC. MOTMODEL.net December 2012 | womensﬁtness. KATE IMOGEN.uk 31 KIT YOU ’ LL NE E D: .co. LOUISE PYNE PICTURES: CORBIS.COM T he e t a ul tım ! t u o k r wo Mufﬁn top? So yesterday! We’ve got all the moves.
The WF skinny jeans workout plan is designed to get your legs and bum into seriously great shape and help you drop a jeans size in the process. So. then slowly lower to just above the floor and repeat. A winter fashion staple. four circuits Advanced: Perform each exercise for 60 seconds. We’ve also asked the WF experts to share their top bloat-busting foods and styling tips to make shopping for your next pair of jeans that little bit easier.net : DROP A JEANS SIZE W e heart our skinny jeans. There’s plenty of lower-body exercises to work your thighs and bottom. ● Change sides halfway through the set.co. The circuit combines toning and fat-burning moves to give your body a thorough workout. if you want to accessorise your favourite skinnies with lean legs and a pert butt this season. You’re welcome! Beginner: Perform each exercise for 30 seconds. they look good with just about everything – including a bangin’ bod. ● Clench your bottom and raise your right leg to around 45 degrees.uk | December 2012 WorldMags.net . three circuits Intermediate: Perform each exercise for 45 seconds. 32 womensﬁtness. For the price of a thrice-weekly workout combined with high-intensity cardio sessions and a healthy diet over the next four weeks.EXERCISE WorldMags. honed thighs. left leg bent and right leg straight. while our core moves will help flatten your stomach to see off any signs of a muffin top. four circuits SAFETY TIP Make sure you keep your core engaged throughout CL AM Technique Area trained: BOTTOM ● Lie on your left side with your upper body supported by your elbow. It’s everything you need to work your denim with confidence. we’re here to help. you’ll get a tight tush and hot.
holding a dumbbell with both hands. placing your hands on the floor. THIGHS squat down so your hips are just higher than your knees and hold for a count of one. ● Straighten your legs and repeat the exercise.co. CARDIO Technique ● Begin in plank position. This squat really hones your inner thighs! HOT TIP Use this move to burn cals and tone up HOT TIP Areas trained: LEGS.net THE SKINNY JEANS WORKOUT PLAN REPEAT THIS ROUTINE OVER THE NEXT FOUR WEEKS FOR AMAZING RESULTS MONDAY: Cardio – high-intensity intervals (20secs work/20secs recovery x 10) + skinny jeans workout TUESDAY: Rest day WEDNESDAY: Any cardio 60mins THURSDAY: Cardio – high-intensity intervals + skinny jeans workout FRIDAY: Cardio – high-intensity intervals (60secs work/30secs recovery x 10) SATURDAY: Skinny jeans workout SUNDAY: Rest PLIÉ SQUAT Areas trained: BOTTOM.net December 2012 | womensﬁtness. Technique ● Begin with your feet placed wide and your toes turned out slightly. TR AVE LLING BU RPE E WorldMags. then squat down again. ● Jump your feet back to plank position and repeat.uk 33 .WorldMags. perform a press-up then jump your feet toward your hands. CORE. ● Jump straight up and forward as far as you can. ● Holding your stomach tight.
● SPICE IT UP WITH CHILLI The little red spice contains a natural metabolism turbo-charger called capsaicin. ● START THE DAY WITH OATS They’re packed with fibre. which helps to curb hunger pangs for hours. ● Repeat. SHUTTLES Move faster to burn more calories HOT TIP beans are absolutely packed with protein and hormone-balancing phytoestrogens.net : DROP A JEANS SIZE REAR LUNG E AND TOUCH Areas trained: BOTTOM. ● EAT LEGUMES FOR LUNCH Lentils. 34 womensﬁtness. Add a sprinkling of linseeds to your morning porridge for an extra dose of healthy fats and dust with a teaspoon of cinnamon for a tasty metabolism boost. ● DRINK TULSI TEA This Indian herb is thought to help lower the hormone cortisol. They’re delicious in salads.uk | December 2012 WorldMags. CORE. ● If you’ve got the space. changing legs halfway through each set. Throw chopped fresh chilli into curries and stews for a fat-blasting kick. keeping your knees high. THIGHS Technique ● Hold a medicine ball overhead with both hands then step back with your right leg into a deep lunge position and hold. ● Push through your left leg and swing your right leg up so your foot is level with your hips as you bring the medicine ball toward your toes. soups and dhals to make sure you fill up without filling out. Add them to your favourite salads. peas and Area trained: CARDIO Technique ● Sprint on the spot as fast as you can for the allotted time. which contributes to weight gain on your tummy. SAFETY TIP Don’t let your arms go behind your head at any point 5 WAYS TO MELT YOUR MUFFIN TOP Want to torch your tummy fat in record time? Pile these superfoods onto your plate daily for maximum fat-burning fuel! ● EAT OILY FISH Munch on salmon.net . as many times as you can in the allotted time. sprint back and forth between two points roughly 10m apart. mackerel and sardines at least three times a week to help balance your hormones and fire up your metabolism.co.EXERCISE WorldMags.
CHEST.co. ● Perform a press-up (drop to your knees if needed). Repeat.net December 2012 | womensﬁtness. CORE. then walk your hands back to your feet and stand up.net ‘ADD FRESH RED CHILLI TO YOUR MEALS FOR A FAT-BLASTING KICK’ Areas trained: ARMS. WHILE OUR CORE MOVES WILL SEE OFF ANY SIGNS OF A MUFFIN TOP’ This move is great for your abs and upper body.uk 35 . ‘LOWER-BODY EXERCISES WILL WORK YOUR THIGHS AND BOTTOM.WorldMags. SHOULDERS BEAR CR AWL PUSH . too HOT TIP WorldMags.UP Technique ● Squat down to the floor and walk your hands out until you’re in plank position.
uk. WORKOUT CLOTHING: No Balls top. Technique ● Stand holding a medicine ball in both hands. If you find a pair that are a perfect fit on top. SAFETY TIP Take care when throwing the medicine ball – it’s heavy! SAFETY TIP Keep your abs engaged and don’t arch your back STABILIT Y BALL LEG CURL Areas trained: BOTTOM. ● PEAR Opt for straight cuts over true skinnies to balance your figure and look for jeans with large.uk | December 2012 WorldMags. co. Gaiam mat.info. ● APPLE Choose a dark wash and a cut that’s flat-fronted. GET THE LOOK MAIN IMAGE: American Apparel top. bend your knees to roll the ball toward you with your feet. £93. ● Slowly straighten your knees and lower your hips to the floor.co. £48. LOWER BACK Technique ● Begin lying on your back with your feet resting on a stability ball and your arms by your sides for support. brooksrunning. repeat in a fluid motion. ● Holding this position.co. ● PETITE ‘SKINNY JEANS LOOK GREAT WITH A SLOUCHY JUMPER OR FLOWING TOP’ SQUAT AND PRESS Areas trained: BOTTOM. plain pockets spaced wide on the bum.com Moving Comfort bottoms. SHOULDERS. £27. physicalcompany. ● Squat down then quickly push up. £66. If you want to add shape then distressed jeans break up the leg and add a little volume. medicine ball and stability ball.uk 36 womensﬁtness.uk.uk.net . CARDIO ● Catch the ball and Go for skinnies in a dark wash and opt for mid-rise styles to avoid a gaping waistband. reebokfitness. noballs. ● Lift your hips so your body is in a straight line from your knees to your shoulders. Wear high-rise styles in dark washes to elongate legs and add a similar colour heel to lengthen. americanapparel. REAR THIGHS. Brooks Ghost 5 trainers.EXERCISE WorldMags. amazon. just get the hems taken up.co.50. THIGHS. firetrap. movingcomfort. Firetrap jeans.eu.co.net : DROP A JEANS SIZE READY TO SHOP? FIND YOUR PERFECT DENIM FIT Not sure which jeans to slip your hot new bod into? No problem! Team WF stylist Gwen Burns has denim dramas sorted ● HOURGLASS ● ATHLETIC You can really play around with different washes and colours.uk KIT: Dumbbells. level with your chest. You can also add booty by choosing detailed or embellished pockets. £110.co. pressing the ball overhead as you do so and releasing it. Team with a slouchy jumper or flowing top.
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com by 28 November. Drizzle over food – or eat it right off the spoon. and provide great visibility – over 500 metres! Choose between steady state light or an array of flashing modes.99. Carlos Moya and Mark Philippoussis battling it out in an exciting mix of entertaining and competitive tennis. myprotein. habdirect. Sparkle jacket from O’Neill. so no need to worry about those rainy days.55. ● £33. viridian- nutrition. ● £49. oneill. The event at the Royal Albert Hall features the likes of Tim Henman. catch up with your friends and watch the legendary sporting action unfold. language skills and thinking power by almost 50%! Now that’s a pay-off worth hitting the gym for… Looking for a great girls’ night out this festive season? Enter our competition to win a private VIP box for four at the Statoil Masters Tennis. designed in collaboration r.com 2 VIRIDIAN SPORTS PERFORMANCE OIL Packed with all the right fats to keep you going.net : G REAT G EAR Fitness scene Style cred Still getting the hang of snowboarding? At least nny you can get your snow-bunny style locked down with the . ● £23. For your chance to win.bryden@ imgworld. dry and stylish season. with team rider Celia Miller.co. ● £13.99.co.uk 3 Cycle safety is important. Sip wine.99. Evans and wiggle. Looking good! ● £249. Which country does Goran Ivanisevic come from? 38 womensﬁtness. simply email your answer to the following question to katherine.co.uk | December 2012 WorldMags. but it doesn’t have to be boring! These cute Knog Blinder 1 bike lights are waterproof.net WORDS: AMANDA KHOUV SOURCE: TORONTO REHABILITATION INSTITUTE Love tennis? You could score four of the best seats in the house for the Statoil Masters WIN! A GIRLS’ NIGHT OUT AT THE TENNIS . It’s got everything from a ms snow gaiter to taped seams for a warm.com Stay ahead of the game with our edit of the latest must-have workout ki kit WAYS TO 3 BOOST YOU R TRAINING Want to fast-track your fitness? Try these helpers 1 MYPROTEIN MP MAX ELLE TRUE DIET Chug this yummy shake for r a high-quality protein hit to boost your recovery.uk Light the way Did you know? Just six months of regular exercise can boost your memory. 2012.EXERCISE WorldMags.com POWERBREATHE PLUS Train your lungs just like you do any other muscle – with resistance – and watch your fitness fly.99.
OVE R ROW Areas trained: UPPER BACK. AGOY. Keep your core tight.UK.Sculpt a sexy back W hether you want to look svelte in a new dress or you’re simply sick of that bulge around your bra strap. keeping your body straight.net . SHOULDERS. SPORTSDIRECT. NIKE FREE TR FIT 2 TRAINERS.CO. FRONT UPPER ARMS Technique ● Stand holding a dumbbell in each hand with your palms facing your thighs. the answer is to put your back into your workout! The row is easily one of the best ways 3 WAYS : WorldMags. BROOKSRUNNING. CORE. so it’s a good thing there are plenty of different ways to do it. then bend your legs and lean your upper body forward. ● Lower the weights and repeat.COM CLOTHING: BROOKS TOP.UP RE NEGADE ROW resting on dumbbells. WorldMags. ● Slowly row the dumbbells up to around chin level. MAT.99. WATHLETIC. This is one rep.COM KIT: DUMBBELLS. £35. Beginner: 3 x 3 reps Intermediate: 3 x 6 reps Advanced: 4 x 8 reps Areas trained: UPPER BACK. ● Lower your hands to the start and repeat. PHYSICALCOMPANY.CO. then bend your arms to lower your chest to the ground. FRONT UPPER ARMS Technique ● Stand holding a dumbbell in each UPRIG HT ROW Areas trained: UPPER BACK. Try these three killer exercises to improve your posture and define your rear view for a body you’ll want to flaunt from absolutely every angle. UPPER ARMS Technique ● Start in plank position with your hands WORDS AND STYLING: AMANDA KHOUV PICTURES: DANNY BIRD MODEL: KATE IMOGEN.UK. NIKESTORE. squeezing your shoulder blades together as you do so. £80. row the dumbbells up to waist height.CO. USA PRO SHORTS.UK.net EXERCISE • 2 x 3-8kg dumbbells KIT YOU ’ LL NE E D: Get ready to show off a beautiful back with these nifty variations on the classic row to work your upper back. ● Keeping your body still.COM PRESS . BE NT.co. ● Push back up to the starting position and row one of the dumbbells up to the side of your chest and back. December 2012 | womensﬁtness. £17. then push back up and repeat the row on the other side. ● Lower your chest to the ground again.uk 39 hand.
so it’s probably not wise to use it as an introduction to exercise if you’re a beginner.net : BL AST FAT FA FAST AST Get super-ﬁt and sculpt a seriously hot body with the tough Insanity workout Feel the burn ARE YOU GAME? L oads of workouts promise to get you fit and fab in record time. founder Shaun T reckons that if you can complete the whole thing without stopping at least once for a rest. you also need to be able to recognise when you’re pushing your body too far.EXERCISE WorldMags. Because of this. The end result? Expect this total-body workout to get you burning serious calories. The main workout will get you working so hard you’re likely to hit around 80-95 per cent of your maximum heart rate the whole time. All Insanity workouts have the same structure: a warm-up. and while you’re encouraged to ‘dig deep’. go easy on yourself the first few times so you know what you’re getting yourself into. a workout and a final stretch. Just save it for later! Count the amount of reps you can manage for each move and aim to do more every time.co. The aptly named workout has hit the big time in the States and it’s poised to take the UK by storm. building lean muscle and cranking up your cardio fitness. it’s really important you listen to your body. Insanity is an extremely high-intensity workout. Yes.net . a stretch.uk | December 2012 WorldMags. and if you’re new to Insanity. Take those water breaks when you feel you really need them. but Insanity is one that really lives up to the hype. as Shaun T puts it. you’re not working hard enough! Based on interval training. too. Insanity aims to make you work harder than you’ve ever done before by revving up your heart rate with back-to-back plyometric exercises and keeping breaks to a minimum. In fact. You can build a 20-minute workout like this: ● HOW TO DO IT 3-minute cardio warm-up: jogging on the spot and plyometric exercises ● 30-second bursts of 6 different moves ● 30-second water break ● 3 minutes of stretching ● 1-minute bursts of all 8 moves ● 30-second water break ● 2 minutes of stretching Use a stopwatch to keep track of your intervals 40 womensﬁtness. it’s tough – but that’s the idea.
UP JACK Areas trained: ARMS. launching yourself sideways. LEGS ● Crouch down with your hands on the floor between your legs. SHOULDERS Technique ● Crouch down and jump your legs back into plank BU RPE E position and then straight back to your chest. As you do so. as you’ll be working hard! HOT TIP G LOBE J UMP Technique Areas trained: BOTTOM. ● Return to the start position and repeat in the other direction. And you’ll need a towel. BUILDING LEAN MUSCLE AND CRANKING UP YOUR CARDIO FITNESS’ WorldMags. CHEST. Land softly with knees bent.co. CORE Technique ● Start in plank position with your feet together. non-slip mat for this workout. jump your feet out wide. ● Explosively jump up as high as you can. ‘EXPECT THIS TOTAL-BODY WORKOUT TO GET YOU BURNING CALORIES. CORE.WorldMags. ● Keeping your body in a straight line from shoulders to feet.uk 41 . ● Jump up as high as you can and land softly. Areas trained: BOTTOM.net PRESS .net December 2012 | womensﬁtness. jump your feet back together and repeat. Use a good. ● Push back up to your starting position. LEGS. BOTTOM. lower your chest to the floor. going straight back into the start position.
jumping smoothly into a repetition with the opposite leg. Pause. then return to the start position. ● Bring your right knee up and your hands down to meet it. lower your chest to the floor. stop! SAFETY TIP BAL ANCE PRESS .net : BL AST FAT FAST POWE R KNE E Areas trained: BOTTOM. ● Push back up and lift your right leg and right arm off the floor to balance.UP Areas trained: ARMS. CORE.co. CORE. 42 womensﬁtness. Repeat fluidly. CORBIS STYLING: AMANDA KHOUV MODEL: KATE IMOGEN. ● Keeping your body in a straight line. SIDES OF STOMACH Technique ● Stand with your feet wide apart and your hands in the air to your left side.uk | December 2012 WorldMags. and if you feel faint or nauseous at any time.net PICTURES: DANNY BIRD. ● Change sides halfway through.COM . LEGS SWITCH KICK Technique ● Lift one knee up and kick your leg out in front of your body.EXERCISE WorldMags. CHEST Technique ● Start in plank position with your feet placed slightly apart. then lower your arm and leg back to the floor and repeat on the opposite side. WATHLETIC. Always warm up properly. Areas trained: BOTTOM. ● Repeat the movement fluidly.
You need to be well hydrated at least an hour before HOT TIP to your right arm. nikestore.co. rotating your upper body and reaching for your left foot with your right hand. yogamatters. Areas trained: BOTTOM. ● Jump up and lunge in the opposite direction. £18. ● Change sides with each rep. INSANITY AIMS TO MAKE YOU WORK HARDER THAN EVER’ PL ANK OBLIQUE Areas trained: CORE. SIDES OF STOMACH Technique ● Start in plank position on your forearms. noballs.co. brooksrunning.net GET THE LOOK KIT: Mat. ● Keeping your body still. then return to the start. £27. with your upper body rotated to the right and your left hand reaching across to your right foot. ● Continue jumping from side to side for the allotted time. co.com WORKOUT CLOTHING: No Balls top. INNER THIGHS Technique ● Start in a side lunge. £95. bring your right knee Don’t wait until you you’re working out to start drinking.uk ‘IT’S TOUGH – BUT THAT’S THE IDEA.WorldMags.uk.net December 2012 | womensﬁtness. Brooks Ravenna 3 trainers.uk 43 .com. Nike shorts. KICKSTAND TOUCH WorldMags.
Exercise is one of the fastest evolving topics out there and almost every day there’s a new study endorsing the opposite of what you’re doing.EXERCISE WorldMags. But.net PICTURE: SHUTTERSTOCK . YOUR MUSCLE WILL TURN INTO FAT WorldMags.net FITNESS RULES to break onfused about fitness? We don’t blame you. Make sure you ignore the scales. too. There’s so much advice. on the other hand. gossip and research around that it can be hard to know what to believe.co. ‘Muscle is vital for fat loss because it burns around five to six calories per pound.’ So the more muscle mass you have. Amanda Khouv sorts fact from ﬁction for a smarter workout ‘MUSCLE IS VITAL FOR FAT LOSS BECAUSE IT BURNS AROUND FIVE TO SIX CALORIES PER POUND’ 44 womensﬁtness. the more fat you’ll burn. a larger amount of muscle mass will help to blast fat by boosting your metabolism and the rate at which you burn fat.co. ‘Fat. RULE #1: IF YOU STOP EXERCISING. Muscle is far denser than fat. so even if your measurements are smaller you could find you weigh more. burns less than half of this.uk | December 2012 Fact: Here’s the deal – muscle and fat are two completely different types of tissue and you can’t turn one into the other.uk). let’s set the record straight! Throw out the rule book as we debunk some common fitness myths… 6 C : TR AIN SMART Not all advice was created equal. Well.’ explains personal trainer Dave Fletcher (theodysseyway.
But forget doing traditional stretches. Yep. While sugars and refined carbs set your blood sugar soaring.’ says Dave.’ Fact: This old weight-loss rule is the reason that so many people count calories – and also why so many people fail to meet their weight-loss goals. ‘It’s safe to squat deep if you maintain good form. we’re talking about a nice. When you get out.’ says Dave. chilly ice bath! ‘Research has shown that ice baths offer better returns when it comes to a faster recovery.’ says Dave.’ explains Dave.uk 45 WorldMags. but your body also reacts to different calories in different ways.’ Don’t let your knees go beyond your toes and squeeze your butt as you push back up to standing. the best remedy is a hot shower to get some heat onto the affected areas.’ says Dave. so more and more athletes are now turning to the other extreme for recovery. ‘Four hundred calories from chips and lemonade is dealt with completely differently to 400 calories from organic chicken and green veg. if you’re a runner for example. Stopping when your thighs are parallel to the ground is best for those with existing knee injuries. But if you read WF regularly.’ Try sprints. RULE #6: SQUATTING TOO LOW WILL HURT YOUR KNEES Fact: Squat technique can be tricky when you’re new to exercise. is a no-no. VISIT WOMENS FITNESS. ‘The icy cold water causes your blood vessels to tighten and drains the blood out of your legs.UK / MYTHS December 2012 | womensﬁtness. ‘The majority of the calories you burn at a low intensity may well be fat. stopping here means you’re only performing a partial rep. Squatting with poor technique. Not only is it hard to track calories burned. ‘Deep squats stimulate the glutes and quad muscles more effectively. you’d be much better off choosing a dynamic warm-up to prepare you for the workout ahead.’ explains Dave. telling your body to store fat. even if you’ve got the latest gadget that gives you a neat number at the end of your session. This multi-talented PT is also a former international amateur kickboxing champion and fitness model! Fact: You may have noticed signs on cardio machines explaining the different heart rate ‘zones’ designed for different goals.CO. smarter food choices can not only keep your blood sugar stable but positively affect your metabolism. but that doesn’t mean this move is bad for your knees. so your muscles can recover. which certainly won’t help recovery. steady cardio any day. Why? It’s extremely difficult to know exactly how many calories are burned during a workout.net . making them contract less efficiently – which hampers your performance and can lead to injury. you’ll know that we recommend high-intensity intervals over slow. author and speaker.co. But. The truth is far more complex than this rule suggests. FOR THE REAL DEAL BEHIND MORE FITNESS MYTHS. So.’ RULE #4: CALORIES OUT SHOULD ALWAYS BE MORE THAN CALORIES IN IF YOU WANT TO SLIM DOWN ‘EXERCISING AT A HIGHER INTENSITY BURNS MORE CALORIES’ RULE #5: STRETCH BEFORE YOU EXERCISE TO PREVENT INJURY Fact: You should always warm up before a workout to prepare your body for more vigorous movements. This is because it doesn’t take into account the effect the workout has on your metabolism – that is. your legs fill up with “new” blood that invigorates your muscles with oxygen to help the cells function better. ‘Unless your workout is stretching. but for those who are capable. ‘Good food helps your hormonal profile.net RULE #3: ACHING MUSCLES NEED A HOT BATH OR SHOWER TO HELP THEM RECOVER MEET THE EXPERT DAVE FLETCHER Personal trainer Dave is a leading fat-loss specialist. RULE #2: ALWAYS SET YOUR CARDIO MACHINES TO THE FAT-BURNING ZONE TO LOSE WEIGHT Fact: We’re often told that when suffering from sore. kickboxing and circuit training for a high-intensity session that will boost your metabolism and keep your body burning fat all day. as higher-intensity workouts supposedly call upon carbohydrates as fuel rather than your body’s fat stores. aching muscles. how much fat you’re burning at rest – which is usually elevated for some time depending on your session. ‘Look at the movements your workout will involve and create a routine around that.’ Static stretches can direct the blood away from the muscles you’re stretching. training at lower intensity (usually around 50-65 per cent) during your workout burns more fat. According to this information. however. it turns out that intense heat after a workout could actually promote dehydration. ‘which contributes towards where you store fat as well as maintaining your energy levels. ‘But exercising at a higher intensity burns so many more calories overall that the fat burned in a low-intensity session of the same length would be almost negligible. leg swings are far more effective than hamstring stretches.WorldMags. too. which is how this idea came about.
which you take within 30 minutes of training. too.’ Robert adds.’ says Pilates instructor Su Dodd. So it’s really important to stay up to date. ‘But in a similar way to weight training.co. and lighter footed runners later. But sports nutrition has come a long way. and it’s improving every year. Try myprotein. You may not be prepping for the Olympics. How often: Change your trainers every 350-500 miles – or as soon as your trainers start to show significant signs of wear. ‘See if it tilts to one side.’ Tim recommends paying close attention to your shoes rather than using the mileage rule. Revamp your sports nutrition Why: Many amateur athletes find a protein powder or hydration formulation they like when they first start training and never try anything else. ‘Sports supplements today are becoming much easier to absorb.’ If you’re guilty of regularly skipping your cool-downs. Sweatshop (sweatshop. How often: A little research every six months is enough to keep you up to speed with any new developments. ‘A shoe with a disintegrated internal structure will be easier to twist. But doing the same thing week after week can mean your workouts soon become less effective – and you stop DO YOUR FITNESS MIX IT UP! Y seeing results. ‘But heavier runners on harder ground should potentially change their shoes sooner. ‘Compared to the products available on the market 30 years ago.uk). ‘The best way to see if your runners needs changing is to place your shoe on a table and look at it from the back.net : WORKOUT UPDATE admin Update your training. Not taking the time to investigate new products means you could be missing out on vital new developments.uk | December 2012 WorldMags.EXERCISE WorldMags. hydrolyte proteins.’ confirms personal trainer and yoga instructor Robert Pirc (revital.’ he says.com or onacademy. giving less stability. better ingredients are now being included all the time thanks to research and new science. Su recommends a series of Pilates sequences to ensure variety in your Vary your stretches . soreness and stiffness. spring clean your house and deal with all those boring bills – but what about your fitness routine? It’s easy to get into a comfort zone when it comes to exercise. Elite athletes regularly rotate their regime. co. so it’s important to vary your stretching exercises to ease muscle pain.co. are really easily absorbed in the body and help support your muscles far better than previous formulations.’ How: Specialist sports nutrition outlets will give you the best information on the latest developments in the field.’ Try twisting them. but you can still follow in their footsteps! Here’s how to brush up your workout for super results. 46 womensﬁtness. reassess their goals and take advantage of the best new sports gear and nutritional know-how to power up their training and boost results. hit the shops. gym bag and nutrition for better workouts and a hotter body ou may take the time to clear out your email inbox.uk. ‘For example.’ explains osteopath Tim Allardyce (croydonphysio.uk) also offers gait analysis to help you pick the right trainers for your style. your body adapts to a regular stretching routine.COM Why: ‘Stretching in your cool-down is vital to muscle strength and integrity.uk). it’ll also help to keep you interested. where there may be wear on one side of the heel.co.’ How: If you’re due for a new pair. Check your footwear Why: ‘Experts usually agree you should change your footwear every 350-500 miles.net WORDS: CATHERINE QUINN PICTURES: SHUTTERSTOCK.co.
check out any of the great workouts in WF for inspiration! How often: Every six weeks. WorldMags. ‘Using a blend of traditional static stretches with more dynamic Pilates sequences is a great way of ensuring that you’re getting the most out of your stretches. If it is slow to do this. ‘After all. change it up instead for better results HOT TIP Remix your gym routine Why: According to David Lloyd gyms. How often: You should vary your stretches every time you cool down to ensure you target your whole body. Set targets for specific dates and write them in your diary to keep track of your progress. the more hydrated you are. Or. so it’s also when they’ll respond most favourably to the moves. 80 per cent of people who sign up for a gym routine keep the same exercises for half a year or more.’ she explains. according to Tanita health product manufacturers. but it’s still worth checking hydration regularly.’ How: Most gyms have in-house trainers who can help or you can contact a personal trainer privately from around £40 an hour. ‘After that. How often: A daily hydration check will give a better understanding of how much water you need. This means your muscles get used to the exercises and the benefits gradually diminish. it’s likely you’re dehydrated. cool-down programme. The more transparent it is. An optimal water level in the body is 50-55 per cent. Around 50 to 55 per cent is optimal.’ explains personal trainer Sam Pont. ‘Depending on your fitness goal you should vary your gym routine every six weeks or so. while taking a yoga or Pilates class is a great way to learn some interesting new stretches. the skin should snap back.’ And remember to check the colour of your urine.co. December 2012 | womensﬁtness.uk 47 . If you’re training regularly you probably have a healthy relationship with your sports bottle. Check your hydration levels ‘Mixing up your routine will keep your body guessing and makes for maximum returns’ Why: Hydration is vital to good health.’ How: A personal trainer can help you stretch out. this is when your muscles are at their warmest.net REASSESS YOUR GOALS Fallen into bad habits? Setting new goals can help to keep your fitness regime on the straight and narrow. your gains in fitness and strength can plateau. ‘Pinch the back of your hand. Personal trainer Mike James of My Health and Fitness recommends a ‘pinch test’ for hydration. How: Most body-fat composition scales can also give you a hydration reading.net Don’t skip your cool-down.WorldMags. Mixing up your routine will keep your body guessing and makes for maximum returns. ‘When you release the pinch. but this does vary.’ suggests Mike. and the evidence suggests low levels have a negative impact on sports performance.
● Throw the ball against the wall. WATHLETIC. BALANCE Technique ● Stand with your feet hip-width apart a few steps away from a wall.uk | December 2012 across your body and to your right side. If you’re a newcomer to the sport. ● Lower back to your starting position and repeat on the other side. the moves focus on toning and strengthening your thighs and bum to boost your performance on the white stuff – and keep you looking honed and toned when the warm layers come off! Working on these key areas before you hit the slopes means you’ll spend less time with a face full of snow. holding a medicine ball above your head.co.net : POWDE R POWE R FIGURE OF E IG HT T one up for the slopes Y ou might not be pulling on a bikini but you need to shape up for your winter holiday just as you do your summer break. which means Areas trained: THIGHS. passing it from hand to hand as you do so. Plus. BOTTOM. BALANCE Technique ● Stand and balance on ● Holding this position. CORE. ME DICINE BALL TOSS WE IG HTE D CRUNCH Area trained: CORE Technique ● Lie on your back with your knees bent and feet on the floor. ● Catch the ball with your hands by your right hip and repeat the move fluidly. so your hips are higher than your knees. and more time gliding elegantly downhill. Change sides halfway through the set. Good balance and core strength are essential if you want to master the slopes. You’ll be ready for the physical demands of skiing and snowboarding. take the kettlebell around and through your legs in a figure-of-eight motion. turning your upper body to the right as you do. Skiing and snowboarding are demanding sports.net PICTURES: DANNY BIRD STYLING: AMANDA KHOUV MODEL: RACHEL TENNENT. WorldMags. ● Sit up. holding a kettlebell (or hand weight) in one hand. so this fast-paced workout is designed to get your stability muscles firing. holding a medicine ball in both hands by your left hip. and the flat side of a BOSU. keeping your chest up. bringing the ball 48 womensﬁtness. ● Squat. so you’ll get much more out of your time on the piste if you’re at the peak of your fitness. you should find it a little easier to get the hang of the basics if you’ve prepped beforehand.COM RACHEL WEARS SKI GEAR BY ROXY.COM .EXERCISE WorldMags. Squeeze your abs to protect your back and lose the ball if it’s too tough HOT TIP Beginner: 25 seconds each exercise Intermediate: 35 seconds each exercise Advanced: 45 seconds each exercise Areas trained: CORE.
right? Getting in shape will also help protect you from injury as well as those little aches and pains skiers can suffer. performing the circuit three times. SKI! Calling all ski bunnies! PT Kristoph Thompson has all the moves to get you prepped for the piste you won’t be so tired after a long day on the slopes that you have to forego the cosy après-ski – and that’s half the fun. ‘THE MOVES FOCUS ON TONING AND STRENGTHENING YOUR THIGHS AND BUM TO BOOST YOUR PERFORMANCE ON THE SNOW’ WorldMags. Repeat this workout about twice a week.net Month 2012 | womensﬁtness.net KIT YOU ’ LL NE E D: READY.uk 49 .co.• BOSU • 6-12kg kettlebell • 5-12kg medicine ball • balance disc or cushion • stability ball WorldMags. for best results. SET.
STABILITY Technique ● Stand on a balance disc or cushion with your feet hip-width apart and your hips and knees bent. stretched out in front of you and your hands by your sides. hinging from your hips. ● Supporting your body weight with your arms.net . ● Transfer your weight to the inside of your right 50 womensﬁtness. WorldMags.uk | December 2012 foot and the outside of your left.BACK body forms a straight line from shoulders to toes. ● Return to the start and repeat on the other side. ● Slowly lift one leg.EXERCISE WorldMags. lift your hips so your This is a great practice move for new skiers HOT TIP CARVING Areas trained: BALANCE. then place it back on the floor and repeat with the other leg.net : POWDE R POWE R SAFETY TIP Keep your hips level as you lift your leg Area trained: CORE Technique ● Sit with your legs LEG PULL.co.
● Transfer your weight to your right leg and tip forward from your hips. Repeat on the other side. keeping it in line with your body. mat.net December 2012 | womensﬁtness. jordanfitness.uk. ● Lift your hips into bridge position and.uk SING LE. Nike Free TR Fit 2 trainers. nikestore. £22. Change sides halfway through the set.WorldMags.co. CORE Technique ● Stand with your feet together. tensing your abs. ‘SKIING AND SNOWBOARDING ARE DEMANDING SPORTS.uk 51 .com. ● Keeping your core tight. then step your left foot back and bend your right knee to 90 degrees. Try to keep the ball as still as possible MARCHING WARRIOR III Areas trained: BOTTOM.co. nikestore. dounlimited. balance disc. straightening your right leg and pointing your left leg behind you.uk. ● Place your left foot back on the ball and repeat the SAFETY TIP exercise with your right foot.com KIT: BOSU. £75. agoy. then push back to the start. kettlebell and stability ball. physicalcompany. raise your left foot. squat down so your right thigh is at a 45-degree angle. ● Repeat.com.co.net GET THE LOOK This simple move is a great way to sculpt your butt and legs! HOT TIP CLOTHING: Do Unlimited top. CREDIT: XXXXXXXXXXXXXXXX WorldMags. THIGHS Technique ● Stand on your right leg with your left knee bent to 90 degrees. £35. SO YOU’LL GET MORE OUT OF YOUR TIME ON THE PISTE IF YOU’RE AT THE PEAK OF YOUR FITNESS’ Area trained: CORE Technique ● Lie on your back with your heels resting on a stability ball.co.LEG SQUAT Areas trained: BOTTOM. reebokfitness.info. Nike leggings.99. ● Take your arms out in front of you and hold the position for a count of five.
TA K E A BREAK Pounding the pavement might be convenient but including grass and trails in your routes reduces the impact and stress on your joints. Picture yourself running smoothly and stay as relaxed as you can’ TIP TIP TIP TIP TIP Stay positive for a successful run Don’t be afraid to walk if you find your jogging pace slowing slightly. Look for an isotonic drink as it contains the correct concentration of sugars for exercise. MIX UP YOU R TERRAIN SIP A SPORTS DRINK Take a drink on runs lasting longer than an hour to keep your energy up. This plan sees the mileage increase during the first three weeks of the month for all levels. even if that means slowing right down. The main thing is to complete W the distance. but also on rest days. You’ll probably find that running makes you stiff. Try to walk briskly.uk | December 2012 WorldMags. As beginners reach the half-marathon point. so you’ll feel less sore the following day.EXERCISE WorldMags. they’ll also start to taper in the fourth week.co. ‘Don’t worry if it seems tough.COM MONTH 2 ADVANCED . Being consistent will keep you on track. then tapers for intermediate and advanced. Don’t worry if it seems tough at times – picture yourself running smoothly and stay as relaxed as you can. DON’T FORG E T TO STR E TCH It’s important to stretch before and after each run.net : MAR ATHON PL AN Paceyourself Keep your head in the right place as you hit the next instalment of our marathon plan MONTH 2 elcome to the second month of the WF marathon training plan! As your runs get longer they’ll challenge your mental stamina almost as much as your physical fitness. EASE UP MONTH 2 BEGINNER Week 5 6 7 8 Monday Rest Rest Rest Rest Tuesday Run/jog 4 miles Run/jog 4 miles Run/jog 4 miles Run/jog 4 miles Wednesday Rest Rest Rest Rest Thursday Run/jog 3 miles Run/jog 3 miles Run/jog 3 miles Run/jog 3 miles Friday Rest Rest Rest Rest Saturday Run/jog 3 miles Run/jog 3 miles Run/jog 3 miles Run/jog 3 miles Sunday Run/jog 6 miles Run/jog 7 miles Run/jog 8 miles Run/jog 8 miles MONTH 2 INTERMEDIATE Week 5 6 7 8 Monday Rest Rest Rest Rest Tuesday Run/jog 4 miles Run/jog 4 miles Run/jog 5 miles Run/jog 5 miles Wednesday Fartlek 4 miles Fartlek 4 miles Fartlek 4 miles Fartlek 4 miles Thursday Friday Rest Rest Rest Rest Run/jog 3 miles Fartlek 4 miles Fartlek 4 miles Fartlek 4 miles Saturday Sunday Rest Rest Rest Rest Run/jog 10 miles Run/jog 11 miles Run/jog 12 miles Run/jog 8 miles EXPERT GUIDE PT Kristoph Thompson has devised this smart six-month training plan Week 5 6 7 8 Monday Rest Rest Rest Rest Tuesday Run 6 miles Run 6 miles Run 7 miles Run 7 miles Wednesday Fartlek 5 miles Fartlek 5 miles Fartlek 5 miles Fartlek 5 miles Thursday Friday Rest Rest Rest Rest Fartlek 5 miles Run 6 miles Fartlek 6 miles Fartlek 6 miles Saturday Sunday Rest Rest Rest Rest Run/jog 10 miles Run/jog 12 miles Run/jog 13 miles Run/jog 10 miles 52 womensﬁtness. Start jogging again as soon as you feel you can. swinging your arms as you would when running. so stretching regularly will keep you limber.net PICTURE: SHUTTERSTOCK.
net WorldMags.WorldMags.net .
if your session is designed for strength (lower repetitions with a much heavier weight). Alternating between chest.UK/MATTROBERTSQANDA 54 womensﬁtness.net Ask MattRoberts : EXPE RT ADVICE Got a workout worry? From weight loss to winning formulas. can be most beneficial in decreasing heart rate. VISIT WOMENSFITNESS.CO. Aerobic exercise. If you’re performing a strength endurance session (high repetitions with a lower weight or resistance) then you usually need to take just 60 seconds’ rest as you’ve not placed a large overload or significant demand on your body. The rest of your session can be used for some high-intensity interval cardio. For most people looking to lose weight and tone up. then you should do your resistance work first. such as swimming. if your goals are for strength. Ideally.uk | December 2012 WorldMags. Likewise.EXERCISE WorldMags. runner or cyclist. and you use resistance training to improve strength and prevent injury. How long should I rest between each exercise and why? It depends on the type of session you’re doing. you may need to increase this to two to four minutes so your muscles have a good period of rest and recovery before you load up and work at your body’s full potential for another set. especially if changes are made to your medication – be aware of side effects and activities that may have an adverse effect.uk n ensfit m tt’ in o w sk Ma ‘A h e and wit n li bject u it s e h t clude ry to in we’ll t Is it better to do cardio training before resistance work? The order in which you train should be related to your goals. Avoid lifting heavy weights or performing too many overhead movements. legs. it’s best to start with resistance as this requires more coordination and precision. and always stop if you have chest pain or feel weak or dizzy.co.co. blood pressure and improving breathing. top PT Matt Roberts has the answers to all your get-fit dilemmas TION QUES GOT A T? T A FOR M m@ a e t Email ess. For instance. If you’re performing a circuit-style session then you want to take as little rest as possible between exercises so you increase the cardio element. However. if you’re a swimmer. Listen to your body – tiredness or exhaustion are signs you need to rest. cycling and jogging. walking. FOR MORE GREAT FITNESS ADVICE FROM MATT.net PICTURE: SHUTTERSTOCK . especially if it’s the first time you’ve exercised in a while. I’ve been diagnosed with high blood pressure. It’s important to review your training regularly. it’s better to do your cardio or sports-related training first so your performance isn’t hindered. work for 30-40 minutes. three to four times per week. Always start with what is most important for what you want to achieve. Is it safe to work out and what training should I do? Start with gentle exercise so you don’t place extreme demands on your body. back and core means you don’t need to rest each muscle group between every exercise – the area targeted is resting while you do the next move.
revie r e it d f s ne rea omen ds w r o @ ew w team ith a f w k y h . another diet.co.net Tried&tested The latest health and fitness releases. The WorldMags. It also features an action plan to help you tune into your feelings and understand the reasons you might be using food for comfort. you may want to use isolation exercises early on to fire it up. with proceeds going towards the Prince’s Trust. you’ll feel good on more than one level. calming and helpful. making them accessible to a wide audience.co.uk This fun-filled DVD is made up of three fat-burning dance workouts – Hip Hop Fat Burn. 27. Plus. amazon. If you’re a swimmer and you do strength work to prevent injury. Amir Khan’s hot chicken curry and Jenson Button’s sticky toffee pudding – are easy to follow. effort and control and should be done while you’re fresh.99. Piatkus Another day. but for me. amazon. if you’re weak in one area. I also liked the meditation features – great for a less physical way to clear the mind. rated POOR ✪ ✪ ✪ ✪ ✪ GOOD ✪ ✪ ✪ ✪ ✪ VERY GOOD ✪ ✪ ✪ ✪ ✪ EXCELLENT ✪ ✪ ✪ ✪ ✪ OUTSTANDING ✪ ✪ ✪ ✪ ✪ GET ! LVED V xt IN O ur ne o e b o t t m n E ail Wa wer? ss. This book is by two sisters who offer an insightful approach to traditional diets by drawing on their own experiences as overweight and unhappy overeaters. The evening session is perfect for de-stressing – helping you leave the tension of the office behind you as well as unwind in preparation for a restful sleep. With anecdotes along the way. BOOK READER REVIEW The Big Sports Recipe Book ● £11. It would make a great gift for someone who loves sports but needs a hand in the kitchen. Bene Factum Publishing recipes – such as Steven Gerrard’s chicken and broccoli fusilli with flaked almonds. the recipes provide a refreshing insight to balanced attitudes towards cooking. Colleen Saidman’s instruction is clear. Although I would like to have seen more about the benefits of ingredients in the recipes within a sports context. Amanda Khouv ✪ ✪ ✪ ✪ ✪ DVD Rhythmica Latin Dance workout ● £5. as well as pre-workout tips.WorldMags. The introduction is filled with an eye-opening account of their turbulent relationship with food and how they overcame their struggles. However. The morning session aims to energise you.net December 2012 | womensﬁtness.u co g us w tellin ‘The order in which you train should be related to your goals. Louise Pyne ✪ ✪ ✪ ✪ ✪ Should I train body parts in a specific order? The general rule is to do compound exercises before isolation exercises. what separates the average diet book from the inspiring is an interesting personal account. London ✪ ✪ ✪ ✪ ✪ This book is packed with tasty recipes from well-known sports stars.99. The energetic first section combines hip hop with moves to target your abs and arms and is a great fat-burner.co.uk Both workouts on this DVD last just 26 minutes so they’re easy to do before or after work.uk 55 . Compound exercises (lunges. The third section is made up of original highenergy club routines.99. and Rodney Yee’s calming instruction along with the sound of waves do wonders to ease you into a big day. its simplicity gives this book wide appeal. squats and press-ups) use the bigger muscle groups and work more than one muscle – they take more energy. This is a great upbeat dance workout that’ll burn those cals! Ellie Moss ✪ ✪ ✪ ✪ ✪ BOOK Beyond Temptation by Sophie and Audrey Boss ● £12. Hanna Leerink. salsa and merengue to torch fat. do cardio first’ TOP READ DVD Rodney Yee’s AM/PM Yoga For Beginners ● £12. Latin Dance Mix and Get Fit House Party – each with its own upbeat soundtrack.99. The second focuses on the sensual Latin genre using fast-paced cha cha.
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Home WorldMags.co.net SHAPEUPAT Home alone Who needs the gym? We’ll help you get fit and fabulous in your own front room with our guide to the best kit and killer moves 62 Sports nutrition from your kitchen 64 Everything you need to create a home gym 66 Build your own workout with our super circuit WorldMags.net December 2012 | womensﬁtness.uk 59 PICTURE: © CORBIS IMAGES .
it’s important to have a clear space. H ‘ SCHEDU LE YOU R W O R K O U T S A N D T R E AT TH E M LIKE A DOC TOR ’ S APPOINTMENT’ THE EXCUSE: THE EXCUSE: ‘ I D O N ’ T H AV E R O O M ’ While the size of the room doesn’t matter too much.’ tips Mollie.’ THE SOLUTION: TURN ON THE TV ome workouts have a lot going for them: they’re cheap and convenient. but don’t kid yourself: there is always time for a quick workout. ‘Try to have enough room around you to allow you not to worry about hitting anything.’ And it never hurts to take some well-worn advice. check out some of the amazing home workout DVDs and books that are on offer for some inspiration. ‘Develop accountability with your friends or family. or you have a sudden urge to clean after seeing the dust bunnies under the couch when you’re doing crunches. whether you’re new to fitness or a seasoned athlete. measurable. Twenty minutes is all you need to get your heart rate up and give your muscles a challenge. ‘Set “SMART” goals (specific. But you may have to be creative. including lights on the ceiling and walls. fat-burning blitz! ‘DVDs are great because they offer a guided workout with visual and verbal cues.net Home NO EXCUSES! Don’t let a motivation meltdown stop you from sculpting a hot body at home.’ Sharing your intentions can also help you through the days when your willpower is waning. Cardio workouts are often best outdoors in the garden. I am not getting off the couch for the rest of the evening!’ THE EXCUSE: THE SOLUTION: GET CREATIVE • Don’t skip the warm-up • Do keep a bottle of water handy • Don’t forget to breathe • Do finish with a cool-down and stretch WorldMags. These are all things that might sell your workout short. Short on room? Free weights workouts require relatively little space. ‘Clutter on the floor can pose a risk if you stumble or fall.’ And try not to let the appeal of a comfy sofa sway your resolve. But don’t just set any goal.’ says personal trainer Mollie Millington (ptmollie.’ 60 womensﬁtness.’ says Mollie. ‘Then schedule your workouts in your diary and treat them like a doctor’s appointment. while yoga and Pilates require some floor space (about the size of a yoga mat). the idea of getting sweaty where you usually relax isn’t always appealing. ‘Good DVDs will offer modifications to tailor the workout to your ability. ‘You have to make dinner for the family. make it after dinner.’ To get around it. ‘You need to have a safe environment in which to work out.’ We’re sure you’ve got your excuses lined up. Some of my favourites are.net WORDS: ELLIE MOSS PICTURE: CORBIS .’ says Mollie. THE SOLUTION: TAILOR YOUR WORKOUT ‘I CAN’T STICK TO MY PL AN ’ THE SOLUTION: GET REAL Goals are the foundation of any fitness regime and if you want to see real results and ensure you keep up the good work. too. And a motivation crisis isn’t the only challenge – you could be battling space. you need a minute to sit down and relax. Would you cancel a doctor’s appointment because co-workers are going for a cheeky pint? Your health and wellbeing should take priority. Ask for a push when you need it. realistic and time-bound). Or set aside time while your favourite TV show is on and multitask. But we’ll admit. ‘If you hate mornings. Books can be handy too if the directions are written clearly.’ says Mollie. You can find everything from Zumba and yoga to a total-body. ‘I have to exercise right after I get home from work.com). time and inspiration shortages. you rust” and “A year from now you will have wished you started today”. ‘If you have to get up before the kids do to make time.co. ‘Keep a few motivational quotes in your purse or hung on the bathroom mirror. for a start.SHAPE UP AT WorldMags. it’s the way forward. Sidestep your excuses with these creative solutions THE EXCUSE: ‘ I ’ M O U T O F I N S P I R AT I O N ’ If the idea of working out at home doesn’t appeal. do your workout in the early morning hours.’ says Mollie.’ says Mollie. but here at WF we’ve got some no-nonsense solutions to help you leap every hurdle. ‘Tell them your goals and report to them. Look for photos which demonstrate correct form.uk | December 2012 MOLLIE’S HOME WORKOUT DOS AND DON’TS ‘I CAN’T FIND A GOOD TIME’ Time is precious. choose a workout that suits the space you have. ‘There are loads of distractions that diminish your focus. ‘I know if I sit down to watch a bit of TV or check my email. attainable.’ says Mollie. “You rest.
such as yoga. interval timers. Pilates or Zumba.99. so take a good look at reviews before you purchase one. try a workout that uses your own body weight for resistance.UP OF THE TOP AT-HOME WORKOUT BOOKS AND DVDS ‘ IF YOU ENJOY THE WORKOUT YOU ’ LL BE MORE L I K E LY T O DO IT AGAIN ’ THE EXCUSE: ‘IT’S BORING!’ THE SOLUTION: GET APPY Credit: Xxxxxxxxxxxxxxxx If you need something more interactive. womensfitness.uk 61 . Check out the workouts in this issue of Women’s Fitness – they’re ideal for trying out some of the latest fitness trends at home. ‘If you enjoy the workout you’ll be more likely to do it again another day. running apps.’ Get started with the Women’s Fitness Tone Up At Home app (£2. Not all of them are free though. ‘If you don’t have a lot of equipment at home. ‘Running and walking are great for your body too!’ The important thing is to try a whole load of different workouts until you find something you love.’ says Mollie. ‘I DON’T KNOW W H E R E T O S TA R T ’ ‘One of my favourite mottos is “Do what you love”. ‘You name it and I bet someone has made it. or ab exercise apps. ‘You can download “Couch to 5K” programmes.co. runs and all sorts of exercise sessions.’ says Mollie. why not try a fitness app? Nike.co.net SEE P64 FOR OUR ROUND. THE EXCUSE: THE SOLUTION: FIND YOUR PASSION WorldMags.WorldMags. calorie counters.’ This is a tried-and-tested method of kick-starting a fitness programme – and keeping it up – so try a few things before you settle on the one that you think works for you. Adidas and a whole host of other fitness bods (including WF!) have loads of great apps which can help you power through circuits. personal trainers.’ suggests Mollie.uk/tuahapp).net December 2012 | womensﬁtness.
SHAPE UP AT
MAKE YOUR OWN
Want to boost your results? Hit the kitchen! Amanda Khouv finds easy ways to get your fill
P O S T - W O R K O U T: E AT S M A R T
What you eat after your workout is vital as it’s your opportunity to replenish your body for optimal recovery. ‘Exercise depletes critical amino acids, so you need to restock your supply with protein,’ explains Sonal. ‘Meat, eggs, fish, beans and pulses are all protein-rich foods. You also need carbs to replenish glycogen, so sweet potato, rice and quinoa are good choices.’ Don’t forget the veggies though – the vitamins, minerals and fibre are crucial for keeping your digestive tract and immune system in check.
REFUEL THE TASTY WAY WITH SONAL’S TOP RECOVERY MEAL
● Grilled chicken breast + baked
rotein shakes, energy drinks and supplements have their place in any active woman’s nutrition arsenal, but if you’re housebound without supplies, there are plenty of other tasty ways to give your body the fuel it wants – whether it’s before, during or after your workout. We asked nutritionist Sonal Shah (mphfitness.com) what your body needs for a demanding home workout.
sweet potato + broccoli
DID YOU KNOW ? BAKED BEANS (THE L O W - S U G A R V A R I E T Y, O B V S ! ) A R E G R E AT P O S T- W O R K O U T THAN KS TO TH EIR PROTEIN AN D FIBRE CONTENT
A L L D AY : DRINK UP
If you break a sweat during exercise (we hope you do!), you will lose fluids. Rather than reaching for a sugary energy or electrolyte drink, however, guzzle some water and try raiding your fridge to eat your way back to a hydrated state. ‘Drinking enough fluid before and during a workout will reduce your risk of dehydration,’ says Sonal. ‘As well as drinking water, certain vegetables and fruits are also hydrating – and can provide your body with electrolytes.’ Think watermelon, plums, tomatoes and lettuce – they contain water and minerals for your body, too.
P R E - W O R K O U T: MUNCH LIGHT
Everyone’s different, but many exercisers report a better workout if they fuel up beforehand. ‘The food you eat before exercise and the timing of your meals matters a lot,’ says Sonal. ‘If you eat a large meal just before a workout you may feel sluggish or experience muscle cramps. Large meals are best consumed around three hours before exercise and small meals around two hours before.’
Eat these 30 minutes to 1 hour before exercise
● 6 cashews + 2 dried apricots ● Celery sticks + houmous ● 1 rye crispbread + avocado
SONAL’S SNAPPY PRE-WORKOUT SNACKS
● Cucumber + lettuce + courgette
= high-water vegetables
● Juice of 3 oranges + 1tsp salt
= easy electrolyte drink
62 womensﬁtness.co.uk | December 2012
PICTURE: GETTY IMAGES
S HOP S MART KEEP YOU R CU PBOAR DS S T O C K E D W I T H S TA R I N G R E D I E N T S S U C H A S O AT C A K E S , C A S H E W S , N U T B U T T E R S , B E R R I E S , AVO C A D O S , S E E D S A N D E G G S
FIGHT FLUID LOSS WITH SONAL’S TOP PICKS
SHAPE UP AT
1 5 2 3
No gym membership? No problem. We’ve got all the tools you need for a great workout at home
THE ESSENTIAL KIT
BEST FOR TONED ABS
The perfect tool to challenge your core stability muscles. Short on space? Deflate it when it’s not in use. ● £16.87, jordanfitness.co.uk
THE S TA B I L I T Y BALL
You can easily adjust the weight on this cheerful Physical Company 30mm dumbbell set for different exercises and progressions. ● £111.99, physicalcompany.co.uk
The Contrast Vinyl Kettlebell is a simple yet multitasking piece of kit that will challenge your muscle strength, power and fitness. ● From £7.99, gorillasports.co.uk
THE MEDICINE BALL
A great way to mix up exercises by adding a little extra weight. This range comes in a rainbow of fun colours. ● From £29.99, reebokfitnessequipment.com
64 womensﬁtness.co.uk | December 2012
uk 65 .uk/ tuahapp WF Tone Up At Home app Personal trainer Tony Horton uses the concept of ‘muscle confusion’ to change your shape. this eight-week course will give you everything you need to rebuild your core step by step. ensuring you never plateau during the 90-day programme.com THE TRX WorldMags. books and apps to get you moving THE LIBRARY 1 Kettlercise Just for Women Vol II TOP 3 BOOKS 1 BEST FOR NEW MUMS This three-part DVD will help you tone up. lose fat and sculpt your ideal body from the comfort of your own home. ● £14. slimmer waist and perkier bottom! ● £57. and a bit of floor space and you’re good to go! ● £24.co. womensfitness. ● £152.99.uk 3 WF ’s very own app is packed with easy and effective 10-minute video workouts. It may look a little scary. this plan will get you a perter bum.99. Designed by Wendy Powell. there’s an exercise to work every muscle. The USA Pro Body Bands come in three different strengths and three fab colours! ● £5.co. ELLIE MOSS PHOTOGRAPHY: JULIAN VELASQUEZ BEST FOR SMALL SPACES Foam rolling will never be the same again thanks to The GRID. It can also help define your workout space. sportsdirect. It’s an amazing piece of kit that’s worth the investment.com MuTu Focus: The Essential Foundations of a Flatter Post-Baby Tummy The High-Intensity Workout: The Fast Track to Fitness and Health This book will give you all the insight you need to build your own high-intensity sessions at home. ● £25.com THE BAND The popular TRX Suspension Trainer can hook onto a door to work any part of the body and strengthen your core.95. mutusystem.uk T H E M AT Resistance bands take up almost no room at all at home and are really easy on the joints.co.uk 2 Zumba Fitness Exhilarate The perfect at-home DVD for new mums.co. fast! ● £2. It’s the number-one home fitness programme in the US and it’s gaining popularity fast over here.com if you don’t have one.99 (kettlebells from £14. From shoulder presses to burpees. it will see your fitness soar during snappy 15-minute exercise sessions.co.uk THE ROLLER Whether it’s for yoga or floor exercises.com Women’s Fitness 101 Exercises For Weight Loss 2 ‘GET ALL Y O U R M AT E S ROUND A N D H AV E A WORKOUT DAN C E PAR T Y ’ Fancy yourself as the next Darcey Bussell? This beautiful and fascinating book blends artistry and athleticism to help you build the perfect ballerina body. but it’s great for giving sore muscles some attention after a tough workout. this hot pink Studio Mat Deluxe is a must-have.co. Argos Beachbody P90X Extreme Home Fitness 90 Day Programme 5 Need some inspiration for your home workout? Look no further! 101 Exercises For Weight Loss has all the moves you’ll ever need to keep your body guessing.99). It breaks down the dance steps into easy moves and includes beginner and toning sections as well as a super-quick 20-minute workout and a full-length fitness party. trx-fitness. Written by scientists. It’s number one for fun! ● £59. firmer tum and sculpted arms and legs. Genius! ● £8. whether you’re a veteran or complete beginner this book suits every level.net Push back your sofa and make some room! We’ve rounded up the best home workout DVDs.99. as well as ready-made workout plans.98. amazon.99. amazon. You’ll just need a kettlebell. zumbafitness.WorldMags. agoy. control and posture – and enjoy a flatter tum.99.uk 3 Ballet Beautiful by Mary Helen Bowers TURN OVER FOR OUR ULTIMATE HOME GYM WORKOUT! WORDS: AMANDA KHOUV. magbooks.com 4 BEST Love Zumba? Get all FOR your mates round FUN and have a workout FITNESS dance party with this comprehensive seven-disc DVD collection. And.net December 2012 | womensﬁtness. kettlercise.99. morphing a front room into your very own gym. ● £7. too. ● £99.co. physicalcompany. you’ll boost tone. ● £39. With a mix of fat-blasting cardio and toning moves. a personal trainer who specialises in post-natal and pregnancy exercise.99. which you can find on kettlercise.
net . we’re here to help. then reverse the movements to return to the start position. Repeat. build a core of steel or tone your legs with five hero pieces of kit. DO TRY THIS AT With just five bits of kit you can hone your body without leaving the house. especially the whole-body moves! Make sure you clear enough space to do your workout comfortably – a front room or an outdoor space is ideal.co. If it’s cardio you’re after.SHAPE UP AT WorldMags. BACK Technique ● Hold a kettlebell in front of your thigh in one hand. . so you can perform them all in one workout or select moves from each section to create a short Beginner: 2 x 5 reps Intermediate: 3 x 10 reps Advanced: 4 x 10 reps CLEAN AND PRESS Areas trained: THIGHS. SHOULDERS. but whatever your reasons for taking your workouts home. you can use the moves to target your heart and lungs. ● Straighten up as you press the kettlebell overhead. you can work your body in endless ways from the comfort of your own front room. A KETTLEBELL This versatile weight can be used to target every trouble spot. Then. Or. you could work different body parts on different days of the week – just make sure you hit every body part equally. Perform sets of the exercises one after the other. continue for the next five.net Home HOME C an’t get to the gym? Can’t afford the fees? Or maybe you just prefer a quieter environment to work out in? We know how hard it can be to push yourself or get in the zone. Use between 5kg and 12kg depending on your lifting level 66 womensﬁtness. HONE YOU R WHOLE BODY WITH . This workout will show you a few moves you can use to whittle your waist. too. then shrug your shoulders and pull the kettlebell up to your chin. taking a rest only after you’ve done five exercises. This will get your heart pumping. ● Rotate your grip on the handle of the kettlebell while dropping your body underneath it by bending your knees.uk | December 2012 WorldMags. . After an initial outlay on equipment. Get ready to sweat! circuit. ARMS. HOW TO DO IT These resistance exercises are designed to work different parts of your body.
CORE. then allow it to swing back. A STABILITY BALL This innocent-looking tool offers a serious abs workout. WorldMags. .uk 67 . ● Bend your legs slightly and hinge DOUBLE. ● Explosively straighten your body while shrugging your shoulder to pull the kettlebell upwards. BACK Technique ● Place a kettlebell on the floor.net WORK YOU R CORE WITH . BACK Technique ● Hold a kettlebell in front of you.HANDE D KETTLE BE LL SWING forward at your hips as you take the kettlebell through your legs. keeping your legs straight. THIGHS. SHOULDERS Technique ● Start in plank position with your feet resting on a stability ball. STOMACH. ● Roll the ball back. immediately rotate your grip and press the kettlebell overhead. then repeat. ● Straighten up and snap your hips forward. ● Roll the ball away from you as you lower your hips. SING LE-ARM SNATCH forearms resting on a stability ball and your elbows close to your chest. ● Repeat fluidly.net December 2012 | womensﬁtness. PIKE Don’t let your shoulders or upper back round SAFETY TIP PL ANK EXTE NSION Areas trained: CORE. ● Keeping your body still. and repeat. straightening your legs. ROLL. SHOULDERS Technique ● Start in plank position with your feet resting on a stability ball. bringing your knees toward your chest. Areas trained: CORE. STOMACH. SHOULDERS Technique ● Start in plank position with your Areas trained: SHOULDERS.co. STOMACH.• 5-12kg kettlebell • 5-14kg dumbbells • 3-8kg medicine ball • stability ball • resistance band KIT YOU ’ LL NE E D: WorldMags. ● Roll the ball inward. ● Using the momentum.INS Areas trained: CORE. . THIGHS. BOTTOM. roll the ball forward and back with your elbows. then squat and grasp it with one hand. Pump it up and get going! Areas trained: BOTTOM. Repeat in a fluid motion. Reverse the movement to return it to the floor. SHOULDERS. swinging the kettlebell up and out. ● Roll the ball toward your hands as you raise your bum in the air.
SQUAT DUMBBELLS Adding weight to your regular lower-body moves will amp up the toning factor. THIGHS and hold a dumbbell in each hand. Take a large step forward with one leg. ● Jump up as high as you can and change leg position in the air as you do so. ● Lower almost to the floor and repeat. 68 womensﬁtness. ● Push through your heels to stand up.. one weight in each hand. REAR THIGHS. Areas trained: BOTTOM.co.. PERFECT YOU R PINS WITH.SHAPE UP AT WorldMags.net Keep a slight bend in your knees and a natural arch in your back at all times Home SAFETY TIP STIFF .uk | December 2012 WorldMags. so that your back knee is almost touching the ground. LOWER BACK Technique ● With your legs almost straight. ● Land softly with the opposite foot in front and repeat. Try to keep your chest facing forward.LEG DEADLIFT Areas trained: BOTTOM. THIGHS Technique ● Hold a dumbbell in each hand and bend at your knees and hips. ● Keeping them as close to your legs as possible. lower your upper body to pick up a pair of dumbbells from the floor. ● Lower into a squat again and repeat. Use between 5kg to 14kg depending on your level J UMPING LUNG E Technique ● Stand with your feet together Areas trained: BOTTOM.net . Slowly bend both legs to a right angle. pushing your bottom out behind you until your thighs are parallel to the floor. extend at your hips to stand up.
you can use the moves to target your heart and lungs. WorldMags. holding one end of the band in each hand. .uk 69 .WorldMags. ‘If it’s cardio you’re after. ● Lower your arm and repeat. A RESISTANCE BAND One thin rubber band can do so much! Push your arms and back to the limit BICE P CURL Area trained: FRONT UPPER ARMS Technique ● Stand on the middle of a resistance band. ● Extend your right arm up. holding the other end in one hand.net December 2012 | womensﬁtness. curl the band up to your shoulders. Grab the other end with your left hand behind your back so it’s taut. too’ L ATE R AL R AISE Area trained: SHOULDERS CREDIT: XXXXXXXXXXXXXXXX Technique ● Stand on one end of a resistance band. Switch arms after one set. Switch arms after one set. ● Keeping your arms almost straight throughout. ● Keeping your upper arms close to your sides throughout.co.net DEFINE YOU R U PPER BODY WITH . ● Lower and repeat. lift one arm out to the side until it’s parallel to the ground. TRICE P EXTE NSION Area trained: REAR UPPER ARMS Technique ● Hold a resistance band in your right hand behind your head. . ● Lower your arm and repeat.
TOE TOUCH Technique Area trained: STOMACH ● Lie on your back with your feet pointing to the ceiling. DUMBBELLS AND RESISTANCE BAND. DC UNILITE TRAINERS. ● Lower your body to the floor and repeat. A MEDICINE BALL Use between 3kg to 8kg to really challenge your tummy and tease out your sexy curves WE IG HTE D CRUNCH Area trained: STOMACH Technique ● Lie on your back with your knees bent and your feet resting on the floor. holding a medicine ball over your chest. REEBOKFITNESSEQUIPMENT. . NIKE SHORTS. YOGAMATTERS.CO. MOVINGCOMFORT. 70 womensﬁtness.EU. you can work your body in endless ways’ WORDS: AMANDA KHOUV PICTURES: DANNY BIRD CLOTHING: MOVING COMFORT TOP. Pause at the top.net .UK.net Home WHIT TLE YOU R WAI S T WIT H .uk | December 2012 WorldMags. ‘After an initial investment.co.COM RUSSIAN TWIST SAFETY TIP Keep your core engaged throughout Areas trained: SIDES OF STOMACH. This is one rep. MEDICINE BALL AND STABILITY BALL. . ● Engage your stomach muscles to curl your upper body off the floor. £65. £30. £20. ● Lower back to the start position and repeat. ● Lean back so your upper body is at 45 degrees. holding a medicine ball in your hands. ● Curl your body off the floor and touch your toes with the ball. CORE Technique ● Sit with your legs slightly bent and feet raised off the floor by a few inches. PHYSICALCOMPANY. DCSHOES.SHAPE UP AT WorldMags.COM.COM. NIKESTORE. MAT.COM KIT: KETTLEBELL. holding a medicine ball at chest height. Rotate your body to gently touch the floor with the ball on each side.
TreaT Me. health and wellbeing. ENTER NOW www. focusing on sports.net .WorldMags.com me dia ParTnerS Part of the She runs the World Series WorldMags. fitness.net TM runs 6 May 2013 10K road race Bank Holiday Weekend Windsor Great Park Start and finish on The Long Walk For women of all levels. FiT Me and buy Me.sherunswindsor. ages and from all walks of life who dare to run she who dares experience ‘The expoTique’ an exclusive two day interactive race village will be at the heart of the event with four key areas: inspire Me.
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Did you know an hour of skiing can burn more than 300 calories? Time to hit the slopes! November 2012 | womensﬁtness.uk 73 WorldMags.Features WorldMags.co. turn to page 84 Perfect piste SOURCE: THE MAYO CLINIC We love winter sports.net .net 76 Jump-start your emotions // 81 The five friends everyone needs // 84 Have a stylish snow day Model wears clothing by Roxy. and not least because they offer a super workout. For more great ski style.
I’d be like. The website has a great ‘find a club’ option. You’re training so hard it’ and to come out on top like that. I’ve never had any trouble. my protective gear and my phone Best workout song Lose Yourself. What would your coach say about you? Are you a model athlete who follows the rules or are you a bit of a rebel? Everything my coach says. THE UK’S NUMBER ONE ONLINE SPORTS NUTRITION BRAND summer one feisty young Welsh lady brought taekwondo into the spotlight. There are 10 weight categories. but only two boys and two girls get picked in total. But my coach has a lot to deal with. There was a lot of build-up behind it. Who inspires you? Kelly Holmes always inspired me. treadmills and fake tan WorldMags. Did it feel even more satisfying to have your win go down in the history books? Being the first person from Great Britain to win an Olympic gold medal in taekwondo is just the icing on the cake! I’m honoured to have made a bit of history. so I try to go faster every time. get kicked in the face or knocked out. Jade Jones is our kind of ﬁghter. What’s the toughest aspect of your training regime? I hate running. I do. head to britishtaekwondo. from when I was little. push myself and give myself little targets to keep me from getting bored. I’m like Kelly Holmes!’ When you’re not training. I want to win’. ‘Right. do you like getting glammed up? Definitely! I love having two sides to me. so I’m good in that way. She’s strong. how am I going to win? What am I going to do? What’s the plan?’ What do you love most about doing your sport? I love all the flashy bits and the fact that if you switch off. you can lose. What got you through it? Instead of thinking ‘I want to win. So I was battling against the other girls to get my weight picked. you’ve got to think. What’s not to like? Team WF chats to the 19-year-old champion about her history-making win… Jade has a black belt in gold medal moves ‘You’ve got to think. Does being strong and having the ability to defend yourself give you confidence? Touch wood. There’s the rough tomboy in training and then outside of that I like to get my heels on and get all dolled up.net TWEET JADE @jadejonestkd THIS Fast talk Fave film The Hangover Gym bag must-haves Music. is amazing.COM. I went through a phase of being a bit addicted to it! How did it feel to win a gold medal at London 2012? It was just amazing.uk | December 2012 FEELING INSPIRED? To try Jade’s sport. ‘Look. she’s driven and she loves getting glammed up for a night on the tiles when all the hard work is done.co. especially on a treadmill – it’s the worst thing ever. Then I had to get a medal or my Olympic dream was over – I was so happy when I got silver. it’s years. even for a second. like when I’m moaning or crying when I’ve had a bad session! What’s the hardest challenge you’ve faced as an athlete? Before the World Championships the weight categories hadn’t been picked. 752 THE NUMBER OF CALORIES YOU CAN BURN WITH ONE HOUR OF TAEKWONDO 74 womensﬁtness.org. Jade Jones’ stunning gold medal-winning performance (the first Olympic gold medal won by a British taekwondo competitor) propelled both the athlete and her sport into the mainstream. a drink. We caught up with the Olympic taekwondo champion to talk triumph. Eminem Make-up bag essential Fake tan Back-up career PE teacher Favourite app Twitter. in front of that crowd. Pop your postcode in and you’re off! WorldMags. and it’s not just a couple of weeks before.net WORDS: ELLIE MOSS SOURCE: THE MAYO CLINIC JADE JONES IS FUELLED BY MYPROTEIN. if I won a gold medal. but hopefully I’ve got the skills if something did happen! But taekwondo also taught me discipline – when I started even my grades in school improved. “How am I going to win? What’s the plan?” ’ .uk. When I used to go to competitions.F E A T U R E S SPORTING HE ROINE ‘Imade history’ Equal parts ﬁerce and feminine. But I know it’s the base for my general fitness. Other people can be too scared or don’t trust their coach fully.
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‘Get those trainers back on and do what you love!’ she says. Try to see your disappointment as a learning curve. K than e ow to boos gets you do sh ife expert lism when l o metab Some people can eat an entire chocolate cake and not put on a pound. whereas your best friend may take it in her stride. bre art of life. and the same goes for your emotional metabolism – we all have different capacities to deal with setbacks.’ says life coach Carole Ann Rice (realcoachingco. Use the failure as motivation to up your game.net . you can rev up your emotional metabolism just as you do your body’s fat-burning machine. But instead of beating yourself up.com). Everyone has a metabolism unique to their own body.uk) agrees wholeheartedly.net r u yo al n o i t o em eing b l l we s and ut p u k a ts. We asked the experts for strategies to help you get through tough times and back to your best faster than ever.F E A T U R E S SE LF HE LP t r a t s p m u J WorldMags.uk | December 2012 WorldMags.co. ‘A winner is someone who learns to handle disappointment. Life coach Louise Presley-Turner (thegameoflife. remember that you did your best – and everyone's ‘best’ depends on a host of variables. WH EN YOU ’ VE LOST AN I M P O R TA N T G A M E O R R A C E If you’ve trained hard for a goal and don’t achieve the outcome you hoped for.co. it can be a huge blow. 76 womensﬁtness. You might experience feelings of uselessness and low self-esteem. A job rejection might be devastating for you. whereas others merely have to gaze at the treat to feel their thighs expanding. But. b ger n e m u Arg re a p back stron a s t n eme nce the bereav ways to bou Bebo asks ional ne re t i a r o e e m r h e t e a th wn t your ver.
’ Charlotte says. The sooner you embrace this process. ‘After a bereavement. it’s not healthy to endlessly ask. “My life will never be the same again”. numbness. it’s not healthy thy to endlessly ask.’ she says.99. ‘It will help beat those feelings of helplessness. whether you missed out on a dream position or fell victim to the financial crisis.’ says Louise.’ says Gabrielle. ‘You’ll have to learn to describe yourself differently. but it’s your job to find it. then scrunching it up and throwing it away. For example. make sure you’re at peace with the past first. if you think. author of Gift Of Tears (£23. You may feel as though you’re not good enough and deflated.’ she says. Louise says it’s crucial to release any resentment you may still feel to avoid bringing baggage to future relationships.net December 2012 | womensﬁtness. “Why?” ’ WorldMags.’ Gabrielle Syme.net WHEN YOU DIDN ’T GET T H E J O B YO U WAN T E D Job rejection can massively knock your confidence and self-esteem. And when it’s time to move on.’ she explains. Routledge) agrees you should focus on your strengths and advises calling the employer for feedback. the better. ‘The perfect role is out there somewhere.’ ‘It’s healthy to acknowledge pain and upset. Charlotte says that it’s important to resist spiralling into destructive thought processes. ‘Let go of your sadness and you should be ready to move on. or burning it.’ When you feel a bit hopeless. despair. ‘in that way’. loss of ideals… The list goes on. loss of belief. ‘Try not to get down on yourself. and use your natural skills and abilities. WH EN SOM EON E CLOSE TO YOU HA S DIE D ‘After a bereavement. ‘You’ll start to feel more positive and it will help you to see new opportunities. anxiety. ‘Part of grieving is to reframe who you are now. “Why?” and “What if?” or to make negative comments. She suggests writing all your negative emotions on a piece of paper. like. When you lose someone. add on. ‘My husband died and I’m never going to love again’.co. it can take about two years to reach a stage of “feeling yourself” again’ WHEN YOU ’ RE BROKEN . “He never loved me” or. ‘You will be dealing with multiple losses.uk) advises this strategy: try adding a few words onto each negative thought you have.co.WorldMags.HEARTED Whether it was your decision or not. And don’t be tempted to blame yourself – there may have been other factors at play that you couldn’t control. it can take about two years to reach a stage of “feeling yourself” again. the emotional roller-coaster you ride during a break-up can be similar to a bereavement – you may feel disbelief. loss of expectations. anger and guilt – and you must allow yourself to grieve. fear. You may also feel concerned about money. She emphasises the importance of talking… And talking… And talking.uk 77 . ‘It’s healthy to acknowledge pain and upset. Your world has changed and you need to come to terms with that in your own time. Try to follow your passions. ‘Loss of control.’ she says.’ explains Gabrielle. development coach Charlotte Austin (charlotteaustin. a strong support network is key.
HarperCollins THE 10-SECOND PHILOSOPHY by Derek Mills After re-evaluating and. Let Laurent Gounelle help you find the inspiration to make your most daring dreams become a reality. so we can see things from their perspective. ● £7. CALL THE SAMARITANS ON 08457 909 090 WorldMags. a kind and loving text message or a quick phone call will do until you’re able to see each other in person again. Derek Mills shares his journey and his method to help you do just the same. ‘You should weigh up the pay-off of holding a grudge.F E A T U R E S SE LF HE LP WorldMags. It’s compulsive reading. Be inspired by his life-changing decisions. Charles Duhigg shows you how to harness your habits to transform your life. changing his life in just a matter of seconds. Transform the way you live. Hay House ADDITIONAL REPORTING: ELLIE MOSS PICTURES: SHUTTERSTOCK. depressed and scared that you won’t patch things up. If you can’t do this face to face (maybe a ‘storm-off’ has occurred). Louise explains that it’s important to leave on good terms with the other person – even if the argument hasn’t been resolved. author Gretchen Rubin tried just about everything in the name of finding true happiness. ● £9.COM When you fall out with someone you love.’ says Carole Ann. simply saying you’re sorry is the best way forward.99. love. a hug perhaps. Hay House WHEN YOU ’ VE HAD AN ARGUMENT WITH A LOVED ON E THE MAN WHO WANTED TO BE HAPPY by Laurent Gounelle The true story of an unhappy school teacher who finds peace thanks to a local healer in Bali.99. ● £10. ‘Part with a positive. ● £15. Random House ‘Sometimes we need to try putting ourselves in the other person’s shoes. Do you really want to create a rift with your family or friends or would it be more beneficial to forgive and forget? Sometimes. consequently. Gotham Top 5 THE HAPPINESS PROJECT by Gretchen Rubin For one year.net . rather than a weakness.net Give your usual thought patterns a healthy jolt SELF-HELP HEROES Give yourself a helping hand with these inner strength-boosting resources DARING GREATLY by Brené Brown Find the courage to be vulnerable. THE POWER OF HABIT by Charles Huhigg Look at your problems from a logical perspective with a book that examines the patterns that shape our lives – and how to change them for the better. ● £10. Dr Brown leads the way in championing vulnerability as a path to courage and engagement.co.99. you still love each other. parent and lead. you can be left feeling anxious.99.uk | December 2012 IF YOU’RE FEELING DEPRESSED AND NEED HELP MANAGING YOUR EMOTIONS.’ says Carole Ann. 78 womensﬁtness. as a reminder that no matter what the disagreement was about.47. Follow her fascinating journey in this inspiring book – or try it for yourself and see what you can do.’ she advises.
net lifechangingevents ction for charity .co. cervical and ovarian cancers Join this amazing team of women for a stunning 400km cycle challenge across the beautiful Caribbean island of Cuba. Ovarian Cancer Action: 1109743. For information and to register online: THREE EVENTS NOW FULL PLACES LIMITED 4TH DATE! www.net 1-9 May 2014 Be part of the third Women V Cancer cycle ride raising funds to ﬁght breast.co. Jo’s Cervical Cancer Trust: 1133542/SC041236.uk • 01590 677854 Raising funds for these charities: Registered Charity Nos: Breast Cancer Care: 1017658.actionforcharity. 268369 WorldMags.Cycle Cuba women V cancer actionforcharity WorldMags. Women V Cancer is a charity established under the Charities Aid Foundation Charity No.uk events@actionforcharity.
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healthier life.net LIFE SKILL S F E A T U R E S Friends withbenefits Leave technology behind and strengthen your real emotional ties for a happier.net December 2012 | womensﬁtness.uk 81 . says Louise Pyne WorldMags.co.WorldMags.
‘We need to 82 womensﬁtness. We live longer. Sign up for a Pilates class or join the same gym and schedule in quality time after your workout. yet 32 per cent of us admi t we’re lonely’ remember that busy lives and careers carry on regardless. physical and monetary health. developing a long-lasting way of living your life.net Building stronger bonds Strong emotional ties are key to your health and happiness. ‘This is never established via social media because it cuts you off from the presence and emotionality of the other person. but friendships that give us meaning and belonging don’t wait forever. Keeping close and enriching friends allows all these areas to be mirrored and encouraged. With age.F E A T U R E S LIFE SKILL S WorldMags. And they’ve identified five friend ‘types’ we’re naturally drawn to. conducted by the University of Iowa. So it’s worth making an effort to stop a friendship from fizzling out – pick up the phone instead of sending a text and schedule catch-ups in your diary in advance. reiterates this point. ● TRY NEW THINGS Build new skills together. Social networking sites have delivered a platform that makes communicating less of a chore. darkest secrets – knowing they’ll never judge you. The best mates you can talk to for hours about the important and the insignificant.’ M O D E R N M AT E S Friends are more than a shoulder to cry on when times are tough. HOW The average person has 190 Facebook friends. and we often don’t give relationships the TLC they need. Strangely. doesn’t help to cultivate meaningful relationships.co.’ explains Massimo. ‘We look at qualities that others have in them that we don’t have WorldMags. and we’re often drawn to people who teach us to live as better people. protecting offspring and living in small tribes. Here’s our rundown of the five friends you need for a rich and rewarding life… W H AT A R E FRIENDS FOR? We’ve been biologically programmed for physical contact and intimacy since day dot. There’s a wealth of research indicating that those with a close circle of friends are happier and healthier. Book a cycling break in Spain. protection and survival – hunting for food. they are as critical to your wellbeing as a good diet and regular exercise. We sacrifice face-to-face meetings and write on Facebook walls instead of picking up the telephone. ● PLAY FAIR Take turns making plans or meet in a location that’s easily reachable for you both. ‘There’s a saying that goes. ‘An Australian study of older people found that those who had a large network of friends outlived those with the fewest friends by 22 per cent. provide emotional support and ease the pressures of everyday life. compared with 38 per cent with fewer emotional ties. They challenge us. ‘Our skin is the body’s largest organ and it contains billions of receptors that we are mostly unconscious of – we automatically feel the presence of another person when we come into contact with them.net PICTURES: CORBIS . according to a survey by building society Nationwide.uk | December 2012 H E A LT H Y FRIENDSHIPS Catch-ups with friends are good for your health – fact! ‘ T he average person has 19 0 Facebook friends. have a lower risk of disease and a sunnier outlook on life. and the trusted confidants with whom you can share your deepest. Scientists studied women with ovarian cancer over the course of five years and discovered that 59 per cent of sufferers who felt they had close emotional support from family and friends were still alive five years later. Scientists have pinpointed our main psychological needs: someone to listen to our problems. Each friend ‘type’ has unique qualities and traits. it becomes harder to keep our friendships alive. Our ancestors gathered in groups for support. the more detached we’ve become. Follow these top tips to help rekindle your relationships in the fast pace of modern life ● RECRUIT A WORKOUT BUDDY Fit your friendships into your fitness routine. they’ll be there. The physical connection is lost. There are only so many times she’ll trudge across the city to see you (without feeling resentful) and vice versa! many friends do you have? No. The shift in responsibilities means friendships slide down the priority list. We get caught up with climbing the career ladder and cementing relationships with partners.’ Massimo explains. yet 32 per cent of us admit we’re lonely. on the flip side. This represents our social. we don’t mean the number your Facebook page boasts or the followers you’ve accrued on Twitter – we mean the kind of people you can call upon in a crisis knowing that without fail. the more connected we are. “You are as wealthy as the five people you keep closest to you”. As social beings. but. inspire us and make us feel validated – in fact. mental.’ explains Massimo. Another study.’ says psychologist Massimo Stocchi (harleystreetpsychology. a painting holiday in Greece or a spa weekend in the country to keep things fresh. we naturally still crave this connection.com).’ says Massimo.
‘The confidant is an agony aunt type who will help you process difficult situations and give you some real perspective on what you’re experiencing. 4 THE FINANCIAL FRIEND 5 THE KNOW-IT -ALL With her feet firmly on the ground.’ Massimo explains.net Having a good friend in the office helps you battle through a tough working day. ‘The mother figure is always there in the face of any difficulty in life. someone who shares the same view on the office politics can make your professional life that little bit easier. but never judges. ‘The workplace relationship is usually an easy relationship that never allows us to feel lonely. 2 THE PERFECT CONFIDANT We call upon this sympathetic friend for emotional support and encouragement in both good times and bad – she knows your strengths and weaknesses and she always listens to you. ‘She’ll never leave you to feel isolated or alone in the world. She’ll put together a plan to help you whittle down your credit card bills and maximise your savings. ultra-reliable and unquestionably trustworthy. which is a necessary element for creating balance.WorldMags. She’s super-sensible.’ says Massimo. ‘This friend doesn’t bring in emotions and has a structured way of living.uk 83 . They provide comfort and soothing when you need it most.’ ‘ Busy lives and careers carry on regardless.’ says Massimo.net December 2012 | womensﬁtness. Whether it’s a desk-mate with whom you share light banter or a colleague who empathises when you’ve had a row with your boss.’ 1 THE WORKPLACE BUDDY Always ready to listen to you rant for hours on end about your latest dating disaster or stressful work-life woe without passing any judgement.’ explains Massimo.’ says Massimo. Where would we be without her? 3 THE MOTHER FIGURE Don’t know your ISAs from your investment saving bonds? Seriously confused by pensions? With a head for maths. you can rely on this close friend to be there in a crisis day and night.co. the know-it-all is a practically minded person and her reliable advice seems to rub off on you the more time you spend with her. but friendships t hat give us meaning and belonging don’ t wai t forever’ WorldMags. ‘Someone who you can go to lunch with and have a simple yet fulfilling conversation with helps the working week go quicker. ‘Go to her with anything and she will always stand right at your side. this analytically minded pal is the go-to girl for money matters.
£459. £42. Smith at Snow + Rock 84 womensﬁtness. £109.uk | December 2012 WorldMags. £19.net . Killy at Snow + Rock ● Hoodie. American Apparel ● Beanie.F E A T U R E S SKI FASHION WorldMags.net ● Jacket.99.99. Superdry ● Goggles.co.
Hit the slopes in style with our pick of this season’s best and brightest snow-bunny gear
P H O T O G R A P H Y : S I M O N TAY L O R STYLING: GWEN BURNS MAKE-UP: ALISHA BAILEY MODEL: JESSICA LEE , ZONE MODELS
December 2012 | womensﬁtness.co.uk 85
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86 womensﬁtness.co.uk | December 2012
December 2012 | womensﬁtness.co.uk 87
Berghaus ● Overalls. £40. Coal the Rosa at Snow + Rock 88 womensﬁtness. Patagonia ● Boots. £109. £92. Barts at Snow + Rock ● Goggles. Lacoste ● Beanie. Icebreaker at Snow + Rock ● Leggings. £23. £27.co. £149. Arc’teryx ● Top.F E A T U R E S SKI FASHION N WorldMags. £19. Arc’teryx ● Beanie.net .99. £400.99. Smith at Snow + Rock O P P OS ITE PAG E ● Jacket.net TH I S PAG E ● Top.99. £440.uk | December 2012 WorldMags.99.
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Aldo ● Goggles.com Hey Jo: heyjo.com STOCKISTS American Apparel: americanapparel. The North Face ● Boots.com Patagonia: patagonia. £79.com/eu 90 womensﬁtness.co Lacoste: lacoste.com Sweaty Betty: sweatybetty.net ● Top. £55. Anon at Surfdome Aldo: aldoshoes.com Superdry: superdry.com Result: resultclothing.99.com Odlo: odlo.co. £240.net Arc’teryx: arcteryx.F E A T U R E S SKI FASHION WorldMags.berghaus. Odlo ● Trousers.net .com The North Face: thenorthface.uk | December 2012 WorldMags. £80.com Berghaus: store.com Snow + Rock: snowandrock.com Surfdome: surfdome.
WAKE UP CALL Love your weekend lie-ins? Sadly.uk 91 .net Did you know? Bug off Want to sidestep the dreaded flu this winter? Lloydspharmacy offers a flu vaccination service available to all adults aged 16 and above in around 350 pharmacies throughout the UK. Find more top tips for a great sleep on page 92.net 92 Make yourself a morning person // 95 Top tips for dodging a cold 98 The truth about Alzheimer’s // 100 Three ways to protect your peepers HEALTH they could be making your Monday mornings more painful. try to go to bed earlier instead. WORDS: ELLIE MOSS SOURCE: WASHINGTON STATE UNIVERSITY PICTURES: CORBIS. Keep your eyes peeled for coconut oil as the next wonder ingredient in your toothpaste. Good oil Research has found exposure to high levels of the plastic additive BPA may affect fertility and cause birth defects. and aim for a full eight hours of shut-eye. making it harder to bounce out of bed on time during the week. To find your nearest vaccinating pharmacy.COM NEWS FLASH The power of the coconut knows no bounds! Scientists at the Athlone Institute of Technology have found that the oil of this tropical treat fights the bacteria that cling to teeth.com/flu December 2012 | womensﬁtness. Cut your risk by searching out BPA-free bottles and containers WorldMags. Research from the University of Texas shows that oversleeping on the weekend disrupts your body clock.co.WorldMags. visit lloydspharmacy. If you’re suffering a sleep debt. SHUTTERSTOCK.
’ explains naturopath Emma Alessandrini (revital. so keep light to a minimum to doze off properly. according to research by the University of Toronto. There are five stages of sleep which are repeated three to four times a night. try supplementing with 5-HTP. Most importantly. 4 5 B E DT I M E B E H AV I O U R When it comes to rest. dark mornings. If you really struggle to drop off. BOTH FREYALINGERIE.uk | December 2012 WorldMags. Taking it half an hour before bed can increase melatonin levels.COM CLOTHING: TOP.’ explains Emma. television and any other gadgets at least an hour before bedtime to lower adrenaline levels and lull your body into a relaxed state. The way you feel when the alarm sounds is largely down to the number of sleep cycles your body has been through. as people enter REM (rapid eye movement) sleep. Impressive? Definitely. . relax at least an hour before bedtime. Your heart rate and breathing slow and your temperature drops. RISE AND SHINE It’s even harder to get out of bed now the clocks have gone back. regardless of the time of year.’ says Emma. which is used in the production of melatonin and serotonin.HEALTH WorldMags. It’ll help your body associate sleeping with the bedroom. Smug? Maybe. Early birds aren’t just more productive. cashews. leading to a feeling of tiredness and relaxation.COM MODEL: ASHLEY. SHUTTERSTOCK. Stage two sleep lasts around 20 minutes and prepares your body for stages three and four sleep. according to the University of Harvard. It roughly follows a 24-hour cycle and is mainly controlled by a group of nerve cells located in the hypothalamus region of the brain. Some of us are just naturally better first thing. It acts on the parasympathetic nervous system dominance. Your deep sleep plan 1 WAKE UP ON THE RIGHT SIDE OF THE BED WITH EMMA’S TOP TIPS Make sure your bedroom is peaceful and quiet – and don’t use it for any activity other than sleep and sex. walnuts.COM HOW TOBEA hormone melatonin. otherwise known as your circadian rhythm. Once the body has gone through the first four stages it starts all over again.net : SLE E P WE LL EVER wondered why some people spring out of bed at the crack of dawn while the rest of us require two shots of espresso before we can string a sentence together? Those early risers spend their average morning pounding the park pavements before hopping into the saddle and cycling eight miles to work. and reducing sluggishness. focused and optimistic than their bleary-eyed counterparts. yoghurt and cheese. £19. ‘During REM sleep you experience irregular MORNING PERSON Reset your body clock to fight fatigue and feel fabulous 92 womensﬁtness.co. the state in which the body is most primed for rest and digestion. Try almonds. £28 AND SHORTS. Stage three and four is usually the deepest sleep and lasts around 30 minutes. Try to eat foods that are high in L-tryptophan. isn’t it? Apparently not for everyone. otherwise it can throw your natural rhythm off course. ‘Circadian rhythm is sensitive to light and dark. And having a regular routine is key. 2 3 SKIP THE S NOOZE B UT TON So how can night owls reset their body clocks and get more out of the morning? ‘Ensuring good sleeping conditions is vital for enhancing both sleep onset and maintenance. and it all comes down to your internal body clock. so try to wake up at the same time every day (even on weekends). LENISMODELS. Have a soak in the tub.uk). they’re more positive too. with a slight variation during stage one. This is a tried-and-tested remedy for encouraging sleep. Reducing exposure to light instructs the brain to increase levels of the sleep Light a lavender-scented incense stick or apply some lavender essential oil to your pulse points an hour before bedtime. This could be down to genes. A recent study found morning people are more satisfied with life – and their habits make them more emotionally stable. The morning larks among us have a slightly faster built-in biological rhythm than the night-biased crew. a cosy duvet and the snooze button is much more appealing than braving the cold. After all. We become more synchronised to our natural rhythm with age and women have a faster sleep rhythm than males – we run six minutes ahead of men. which is converted into melatonin in the body.net WORDS: LOUISE PYNE PICTURES: SIMON TAYLOR. ‘The initial stage occurs when you first doze off. By the time the clock strikes nine they’ve been tapping away at their computer for 45 minutes and whizzing through their to-do list at top speed. Switch off your computer. meditate or read a book to help you unwind. quality trumps quantity.co. as scientists have identified an inherent genetic component which determines whether you are a classic morning or evening type.
Licorice. It emits a light which gradually brightens in the morning.95. ● £9. The stress hormone cortisol should be highest in the morning to get you going and lowest at night when melatonin takes over.’ ADJ UST YOU R CLOCK 3 WAYS TO… SLEEP EASY Drift into a deep slumber with these top sleep aids PRIMAVERA ORGANIC LAVENDER PILLOW MIST Spritz this soothing lavender scent over your pillow to lull yourself into a relaxing state as soon as you hit the hay for a peaceful night’s rest. In winter make sure you up your intake with plenty of salmon.com PUKKA NIGHTTIME TEA Sip this relaxing tea before bedtime to help you unwind. Waking occurs as stages three and four shorten and stages one and two become more shallow. TOO’ pulse and breathing. cleanliness of your bedding.uk LUMIE BODYCLOCK ACTIVE This alarm clock has a dawn simulator built in to ease you into reality naturally. refined sugars and processed carbohydrates after 3pm to relax your nervous system. creating a healthy circadian rhythm. pushing your cycle out of balance.’ You can also fine-tune your body clock with a few lifestyle changes. and even the tidiness of your room can affect your sleep.’ says Emma. the amount of light. The combination of oat flower. as well as green tea.com WorldMags. lumie. ‘Avoid coffee and black tea. When you’re stressed. Minimising stress is vital.95. ‘The quality of your sleep environment.co.uk 93 . sardines. milk and eggs.net ‘EARLY BIRDS AREN’T JUST MORE PRODUCTIVE. primaveralife.net December 2012 | womensﬁtness. your adrenal glands pump out cortisol.co. noise. THEY ARE OFTEN MORE POSITIVE. ● £2. ‘The amount of REM experienced at the end of each cycle increases throughout the night. passionflower and lemon balm can help your body handle stress and can be found in teas and essential oils.WorldMags.’ Emma says. lavender and limeflower is designed to help prepare your body for a restful slumber. helping to lower your body’s production of sleep hormones.’ tips Emma.25. pukkaherbs. guarana. Staying away from stimulants from the afternoon onwards is key to improving your shut-eye. ● £99. ‘Vitamin D is a vital nutrient for controlling circadian rhythm.
net .net WorldMags.WorldMags.
‘Dark green leafy vegetables. eggs and beans all contain valuable nutrients that help to enhance your immune function. fish.uk 95 . mouth and throat) healthy which helps to stop viruses from entering the body in the first place. MANUKA HONEY AND GINGER TO HELP WARD OFF BACTERIAL INFECTIONS’ nutrients to stimulate immune function when necessary.net HEALTH Theexpert guidetoa SNIFFLE FREE WINTER Colds and flu are not compulsory! Dodge the dreaded lurgy with our top tips for fighting illness and boosting your immunity hearing your colleagues sniffing and sneezing all day long is giving you the heebie jeebies.com).co.’ explains nutritional therapist Stephanie Ridley (nourishtoflourish. we’ve got everything you need to sack off the sniffles this winter. organic and in-season vegetables is a great way to make sure you’re getting enough Eat flu-fighting food ‘INCLUDE NATURAL ANTIBACTERIALS IN YOUR DIET SUCH AS GARLIC. eggs. berries. IF Prevention is always better than cure. vitamins C and E.net December 2012 | womensﬁtness. nuts and seeds. black strap molasses.’ One of the key vitamins to keep topped up is vitamin A. iron and zinc. From expert tips to hot products and cold-crushing foods. so it’s important to make sure your immune system is working at full capacity when winter sets in. brewer’s yeast. such as folate. ‘It’s thought to keep mucus membranes (inside your nose.FE E L BETTE R : WorldMags. chicken and beef as well as fruit and veggies 15 million people every year in the UK Colds and ﬂu affect WorldMags. don’t panic! There’s a whole host of practical steps you can take to avoid falling prey to their yucky germs.’ says naturopathic practitioner Emma Alessandrini. ‘Good sources of vitamin A include offal. ‘Packing your diet with plenty of fresh.
ni Common Col versity d Centre.HEALTH WorldMags.net . ‘A nice mixture is goldenseal. ‘I always keep a good mixture of tea in the cupboard throughout winter which I can sip on when I feel like I’m coming down with something.’ says Emma. Herbs such as astragalus.’ says Emma. too. doctor… Head to your GP if your symptoms… ● Are accompanied by a temperature. oregano. Siberian ginseng and the bee product propolis can all help to ward off an impending cold.’ says Emma. elderberry and thyme.’ says Emma. echinacea. echinacea. ‘Including natural antibacterials in your diet such as garlic.’ Turn to nature Echinacea re OW? al prevent a co ly can ld. ‘A review of eight trials confirms it can reduce sore throat.’ Tuck into some targeted flu-fighting foods. The largest clin ic into the herb al study al by Cardiff U remedy. Just remember to take your zinc with food.’ Stock up on vitamins ‘THINK POSITIVELY! STUDIES SHOW THAT A POSITIVE ATTITUDE CAN BOOST IMMUNITY AND REDUCE YOUR RISK OF INFECTIONS’ Mother Nature provides a wealth of remedies to protect against and fend off the twin terrors of colds and flu if and when they hit in earnest. too. butternut. Having a nice cuppa can help. cough. ‘They have been found to reduce the severity and length of a cold.’ If you’re really suffering with cold and flu symptoms it might be worth making a trip to the herbalist. Savvy supplementation throughout the winter months can help ready your body to fend off an attack. mango. as it can make you feel nauseous if taken on an empty stomach.’ says Dr Brewer. runny and blocked nose.’ says medical nutritionist Dr Sarah Brewer. coughing up blood. It also helps to relieve acute bronchitis. it’s worth taking a good vitamin and mineral supplement providing around 100 per cent of the recommended daily amount (RDA) of as many vitamins and minerals as possible. ‘Any good herbalist will be able to make you an immune-enhancing mixture. green phlegm. red pepper and apricots. chest pain or difficulty breathing ● Last more than a week ● Really worry you or seem to be particularly severe 96 womensﬁtness.uk | December 2012 WorldMags. And there are a few key vitamins to target: ‘As soon as you feel like you’re coming down with an infection start taking zinc and vitamin C. manuka honey and ginger throughout the winter can help to ward off bacterial infections.net : FE E L BETTE R such as sweet potato. andrographis. ‘The herbal remedy pelargonium sidoides is one of the most effective cold treatments. ‘While diet should always come first. found that it reduced the number and duration of colds DID YOU KN Doctor.co. spinach.
’ If you’ve come down with a bug. it’s time to ease off and put the brakes on your exercise regime. ‘In some cases. ● Tuck into tomatoes. washing your hands with antibacterial handwash and avoiding touching your face. ● Cook with coconut oil.net TRUST YOUR GUT Your gut plays a key part in your immunity. ● £8. ● £9.’ says Dr Brewer.’ says Dr Brewer.49.net . ‘Excess stress can double your chance of developing symptoms when exposed to a common cold virus. And your thoughts can help. ● £9. ‘Don’t overdo exercise. citrus. It contains AntiViri. so make sure you rest up. nose and eyes. like a homemade vegetable soup. Stock up for emergencies. ‘Take probiotic supplements to replenish immune-stimulating bacteria in the bowel – it’s where a significant proportion of the immune system is situated.16. Work it out MEDICINE CABINET Add these products to your arsenal to give your body a fighting chance 3 We wouldn’t be Team WF if we didn’t suggest a little bit of exercise to keep you fighting fit! ‘Regular exercise can boost your immunity by increasing the activity of immune cells known as natural killer cells.99. ● £11.’ says Dr Brewer. Steer clear of people in the early stages of a cold. Pop the drops in a glass of water for an easy top-up. so it’s important you take good care of this vital organ. including the heart. revital.99. ● Chop garlic and use it in everything. and has been shown to reduce flu duration by 50 per cent. WorldMags. as it’s been shown to suppress immunity. Holland & Barrett This natural formula is packed with antibiotic properties.COM SOURCE: NHS DIRECT Sniffle-busting menu ● Try something warming Get better. says Stephanie Ridley and easy to digest. viral illnesses can cause inflammation of muscles. viruses. SHUTTERSTOCK. Take practical steps 3 HOLLAND & BARRETT LIQUID VITAMIN D 4 Combat sniffles with a liquid form of vitamin D to boost your immunity in lieu of sunshine. using antiviral tissues.’ explains Dr Brewer. when they’re coughing and sneezing. And if you’re the one with the lurgy. however – those who overtrain may actually suffer from more viral illnesses due to the stress they’re putting on their bodies. echinacold.WorldMags. fungi and other nasty microbes.99. there are also practical steps you can take to avoid the latest bug. It comes in effervescent tablets that make it a cinch to take on the go. ‘Think positively! Studies show that having a positive attitude can boost immunity and reduce the risk of infection.co. faster with the right food. too. getting enough sleep and avoiding taking on too much can all help. no yuck factor! ● £9. working in harmony with your body’s natural defences. bell peppers and kiwi fruit (preferably raw) to get plenty of valuable vitamin C.’ 4 1 2 5 This is billed as the most powerful non-prescription flu treatment in the UK.com UNBEELIEVABLE BEE PREPARED MAX STRENGTH IMMUNE SUPPORT 5 ‘AS SOON AS YOU FEEL LIKE YOU’RE COMING DOWN WITH AN INFECTION START TAKING ZINC AND VITAMIN C’ WORDS: ELLIE MOSS PICTURES: CORBIS. mouth. Garlic’s antiviral component allicin becomes active when chopped. Boots 2 BIMUNO IMMUNAID It’s not just about what you put in your body. We love that it comes in handy chewy pastilles – no mess. helping your body to combat bacteria. don’t power through – do your office a favour and take a sick day! Dr Brewer also recommends avoiding cigarette smoke and smoky places. which is derived from black elderberries. Taking time to chill out. Boots 1 SAMBUCOL EXTRA DEFENCE This prebiotic is designed to support digestive health and boost immunity. ‘Avoid exercise until you feel well again.’ Dr Brewer adds.uk ECHINACOLD This natural remedy with bee propolis and antioxidants can help boost your immune system and ward off nasty infections. It has antiviral properties and it tastes delicious! ● Avoid sugar.
but there is a wealth of new evidence linking an impaired response to insulin in the brain with the onset of Alzheimer’s disease – a condition some experts have dubbed type 3 diabetes. It’s not yet a medically recognised term. No.net : SPECIAL RE PORT Thetruth about Alzheimer’s hen it comes to life-threatening diseases we tend to be familiar with the likes of cancer and heart disease.net .co. Could boosting the brain’s response to insulin point the way towards a future without dementia? Lowri Turner investigates W ‘I IF INS SULIN RESISTANCE IS A FACT TOR IN ALZHEIMER’S. that wasn’t a typo. What fewer people have heard of is type 3 diabetes. IT MEANS WE HAVE ANOTHER WEAPON IN OUR ARSENAL TO HELP PREVENT IT’ 98 womensﬁtness.uk | December 2012 WorldMags.HEALTH WorldMags.
particularly processed carbs such as white bread. immune system attacks and and hopefully prevent. who autopsied protecting the brain’s response the brains of 45 Alzheimer’s to insulin could go a long way to patients. the onset destroys cells in the pancreas of the debilitating condition. but Neurobiology of Ageing. released with little or no effect. means scientists could develop an effective treatment that could benefit our generation.uk/ ethnicity. Since then there have So what exactly is the insulin been numerous trials which have connection that’s being dubbed reinforced the link between type 3 diabetes and how does it insulin resistance and dementia. such as heart attack. in the Journal of Alzheimer’s Type 2 diabetes. are great for your grey matter. trout. risk of dementia. on the Disease showed that other hand. not help prevent it. sweets. seeds and oily fish such as salmon. Brisk walk after dinner. Scientists still don’t fully become resistant to the hormone insulin may be to blame understand why this happens. It’s also overweight they may thought that later in life. listen up. WAYS TO SAFEGUARD YOUR BRAIN EXERCISE REGULARLY Exercise keeps your weight down and has been shown to increase your insulin sensitivity. significant abnormalities in insulin and insulin-receptor Type casting function.co. that lifestyle factors such as scientists were not fully aware of exercise and maintaining healthy the significance of the role insulin blood pressure can help reduce plays in brain health. There is as the disease riskscore a big connection to progresses. WorldMags. Until recently. the risk of dementia. full-fat dairy and processed meats such as sausages. But the brain runs solely on glucose and it relies on insulin to manage the energy-making process.uk 99 . The researchers at Brown University Medical School found insulin receptors were reduced by nearly 80 per cent in the Alzheimer’s patients compared with levels in a normal brain. there’s now researchers at Brown University a tantalising possibility that Medical School. which are found in nuts. too. differ from types 1 and 2? Type 1 This research could help to pave diabetes occurs when the body’s the way for new drugs to treat. the a 2008 study published in pancreas produces insulin. develop insulin resistance as the people with types 1 and 2 body becomes less effective at diabetes are at an increased processing glucose for energy. develop. is often levels of insulin in related to lifestyle. Secondly. Insulin is Most organs in the body can utilise a variety of materials to create energy – fat or protein. mackerel and sardines. If you’re wondering why you The glucose levels in the blood need to worry about an illness build up and if the condition you may or may not develop in isn’t diagnosed early then other 40 years’ time. the body scientists have discovered that can’t access the energy from receptors in the brain that carbs. According to With type 2 diabetes. EAT MORE HEALTHY FATS Omega-3 and 6 fats. So what can you do to protect your brain today? The answer lies in the considerably increased risk of Alzheimer’s for people with types 1 and 2 diabetes. speeding up the deterioration – particularly in areas relating to memory and personality. for example. While it’s known the pancreas.org. especially if you schedule your sessions after meals. There dangerous health problems can are two reasons to take notice. Without insulin. cakes and alcohol. resulting in decreased insulin sensitivity. but energy. you’ll be doing your brain a favour.net a hormone which acts as a key to Types 1 and 2 diabetes affect unlock cells so glucose can move receptors in the pancreas from the bloodstream to provide which control blood sugar. eat more lean protein. Firstly. anyone? CREDIT: XXXXXXXXXXXXXXXX ADDITIONAL REPORTING BY LOUISE PYNE PICTURES: CORBIS IMAGES STICK TO A LOW-GI DIET Do this by reducing the overall carbohydrate content of your meals. And obesity. discovered some warding off the condition. Given the strong link between insulin resistance and dementia. REDUCE SATURATED FATS Saturated fats found in red meat. bacon and salami can stiffen your cell walls. but in 2005. the discovery of a stroke. pasta and rice. that produce insulin.net December 2012 | womensﬁtness. biscuits. visit history and the levels drop diabetes. Instead. If there’s a lack of this hormone (because the brain becomes resistant to it) brain cells deteriorate and insulin receptors decline too. cent higher risk of developing so more and more insulin is Alzheimer’s disease. Grey area 5 These expert tips will help you avoid type 2 diabetes and keep your body and brain healthy into old age WATCH YOUR WEIGHT Keep your weight within a normal range. beans and veg to help balance blood sugar and reduce over-production of insulin. family Alzheimer’s and 2 diabetes.WorldMags. it stands to reason that if you keep your body healthy and avoid type 2 diabetes. If a person is that’s not all. Research published by a virus or other infection. but what they do know for sure is that insulin is vital for new cell growth in the brain. people either the cells can’t respond with diabetes have a 30 to 65 per to it or not enough is produced. blindness possible link between diabetes and lower limb damage leading and age-related dementia to amputations. kidney failure. Obesity is a risk factor for insulin resistance. the brain are ARE YOU AT RISK? but has other significantly low To ﬁnd out if associated risk in patients with you’re at risk of factors such as early onset developing type ageing. It’s a complex area that scientists are still working to fully understand. Triple threat The insulin connection in if insulin resistance is a factor in Alzheimer’s differs from types Alzheimer’s it means we have 1 and 2 in that it’s related to the another weapon in our arsenal to insulin levels in the brain. Type 1 diabetes can run in for the onset of Alzheimer’s families or can be triggered disease. too.
Fortunately there are plenty of eye-preserving measures you can take. Some studies also highlight omega-3’s role in preserving macular health.HEALTH WorldMags.CO. tescooptions. £10. tired or itchy eyes? Give them a boost with these moisturising drops.UK/HEALTH-AND-WELLBEING 100 womensﬁtness. Why? One of the most common causes is age-related macular degeneration. eyesight tends to deteriorate. there is an increased optometrist for Tesco Opticians risk of eye strain. mangos and sweet potatoes’ . It’s also important to protect your eyes from UV rays with good-quality sunglasses. Eye helpers: Have your eyes checked regularly by an optician. powerhealth.net WORDS: LOUISE PYNE PICTURES: SHUTTERSTOCK. amandahamilton. from vision-enhancing foods to simple exercises and regular check-ups. but a healthy overall lifestyle is also important.uk | December 2012 WorldMags. it’s also worth adding a daily 1g omega-3 supplement. Antioxidants You can look after your eyes from the inside out. It may sound obvious. damage from sunlight. Up to 10mg per day of lutein and zeaxanthin appears to be safe in supplement form.net : IN FOCUS Save your sight G 1 3 WAYS TO SIGHT 3 SAVERS Shelf fix Eye drops Suffering dry. along with omega-3-rich linseeds. carrot. apricots. This can enable them to detect eye conditions and other health problems quickly. such as cataract and macular degeneration.99. can help prevent some damage to the eyes. You can help to avoid this by ensuring your working environment is properly set up and by taking regular breaks away from your screen. The capsules have an orange-flavoured coating to mask odours. corn and dark leafy green veggies such as spinach – the perfect ingredients for an omelette! Anthocyanins are found in berries. Eye helpers: Lutein and zeaxanthin are found in eggs.com FIND MORE EXPERT HEALTH ADVICE AT WOMENSFITNESS. particularly lutein nutritionist and and zeaxanthin (and possibly expert in health and wellbeing also anthocyanins).15.co. as some conditions have been linked to UV exposure. Vitamin A also helps to preserve eye health and it’s found in abundance in orange fruit and veg such as carrots. look away about 20 feet in front of you for 20 seconds. apricots and mangos. but you’d be surprised how many people go for years without getting their sight checked.COM ‘Vitamin A helps to preserve eye health and it’s abundant in orange fruit and veg such as carrots. antioxidants. high blood sugar or high blood pressure. boots. highstrength fish oil contains more than 60 per cent omega-3 fatty acids as well as vitamin E to help maintain your vision. sweet potatoes. They’re also contact-lens friendly and offer long-lasting relief. If you don’t eat fish.com 2 Omega-3 This highquality. too! This powerful supplement combines bilberry. Close your eyes and you quickly realise how your perception of the world changes. A diet that’s rich in Amanda Hamilton is a TV presenter. As we get older. ● Boots Pharmaceuticals Dry Eyes Eye Drops. ● Vitabiotics Ultra Omega-3 High Potency Fish Oil. £3. which affects the retina. Try the 20-20-20 rule: Every 20 minutes.com Preserve Preser rve your your peepers pee epers with w these eye-friendly tips and tricks ood eyesight is something many take for granted. so sprinkle strawberries or blueberries over your morning porridge. but vision is one of the most important senses.co. vitabiotics.uk Science fix ‘It’s essential to protect your eyes now and in the future’ The lowdown: If you want to have the best vision possible throughout your life it’s essential to protect your eyes both now and in the future. £10. antioxidants lutein and zeaxanthin plus vitamins C and E and zinc to help protect your eyes. It’s a progressive condition which results in vision impairment. Look out for glasses carrying the CE mark and British Standard BS EN 1836:1997 to ensure your sunnies offer a safe level of protection.co.49. With today’s lifestyles revolving more around Anna Turvey works as the computers and hand-held superintendent gadgets. ● Power Health Eyebright Capsules.uk Nutrition fix ‘An antioxidant-rich diet could prevent eye damage’ The lowdown: Eye damage occurs as a result of exposure to toxins such as cigarette smoke.
P R O M O T I O N
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Feel rundown this winter? Boost your vitality with these handy bug-beating products
Berry Green SuperFood is a premium blend of superfoods that provides amazing energy and immune-boosting benefits. With antioxidant-rich goji and açai berries, it’s both delicious and nutritious. Blend into juice or a smoothie for a powerful hit. ●£29.99 for 30 servings, amazinggrassuk.com
1 AMAZING GREENS
Alkalive is a potent blend of supergreens, designed to boost your immune system, enhance your energy levels and help to restore your body’s natural alkaline balance. It’s packed with chlorophyll-rich wheatgrass powder, barley grass, alfalfa, chlorella and spirulina. ●£35 for 500g, alkalive.co.uk
2 TIM E TO ALK ALIS E
Sufficient levels of vitamin D are essential for a healthy immune system. DLux1000 is a convenient daily oral spray that delivers this vital vitamin straight into your bloodstream – it’s 100% natural, and with a great taste! Available from Holland & Barrett and independent health stores. ●£6.95 for 100 sprays, betteryou.uk.com
CREDIT: XXXXXXXXXXXXXXXX PICTURE: JULIAN VELASQUEZ
3 D L U X V I TA M I N S
4 IMMUNE SUPPORT 5 LIVING NUTRIENTS
Now that winter’s arrived, it’s time to look after your immune system. Vitabiotics Immunace Extra Protection contains 28 micronutrients, including vitamins A, C and E, plus vitamin D3, which contributes to the normal function of the immune system. ●Immunace Extra Protection, £10.15, from Boots and vitabiotics.com
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104 Treatments tried and tested // 105 Beat acne with yoghurt // 108 Transform your smile
Banish chapped lips and add a pretty slick of sheer colour with Animal’s cute Sorbet Snowballs Lip Balm Trio. ● £3, boots.com
Soap & Glory’s Bubble Time contains their signature Rich & Foamous Su per Creamy Body Wash, Smoo thie Star Deep Moisture Bo dy Milk and a retro alarm clock so you can sche dule in bath-time fun. Love it! ● £18, boots.c om
WORDS: LOUISE PYNE PICTURE: CORBIS
Target your skin’s trouble spots with the help of Apostle Skin-Brightening & Tone-Correcting Serum from New Zealand brand Antipodes. The organic blend uses Waiwera mineral water to quench thirsty cheeks as well as extracts from kiwi fruit, black fern and reishi mushroom to exfoliate, reduce pigmentation and restore your glow. ● £41.99, antipodesuk.com
PRETTINESS ON A PLATE
Cramming your plate with nutritious food could be the answer to your beauty bugbears, according to new research. A survey by juice experts Tropicana found 70% of us believe a good diet acts as a remedy for stubborn beauty ailments – and 75% would ditch over-the-counter buys in favour of a healthy diet if money was tight. We love berries, oily fish and nuts for gorgeous, glowing skin.
December 2012 | womensﬁtness.co.uk 103
I was supplied with authentic Thai clothing before the treatment was performed. Annie Khouv ‘THE HAWAIIANSTYLE MASSAGE IS DESIGNED TO FEEL LIKE A LOVING HUG’ 3 OFTHEBEST Head to Armathwaite Hall in the Lake District for a serious pampering session HE FLEXIBILITY 3T BOOSTER WHAT: Thai massage. thechelseaclub.net : PAMPE R PICKS WHAT: Just Be Lomi Lomi massage. The Chelsea Club.co. I also chose an oil blend to suit my needs – I went for a detoxifying eucalyptus scent – before my therapist began the soothing. face and body treats designed to make life that little bit sweeter 104 womensﬁtness. The Hawaiian technique uses flowing. armathwaite-hall. The treatment focuses on harmonising mind and body. destinationskin. £90 for 60 minutes WHERE: Antara Spa. My joints were also relaxed using mobilisation techniques and I was given breathing exercises to release tension.com/antara-spa THE LOWDOWN: Often you can barely tell the difference between massages but there’s no mistaking the Thai massage at Antara Spa.com THE LOWDOWN: This peel ticks every box.BEAUTY WorldMags. so I began by selecting an inspiring affirmation to focus on during the massage. Amanda Khouv TREA TMENTS We cherry-pick the hair. THE VERDICT: I noticed real improvements in my flexibility and my head felt clearer. sloughing away dullness and improving acne and pigmentation. The masseuse used his own body to stretch me from head to toe. light massage. exfoliating.net . lulling me into a serene state. The unique blend of acids and patented Blue Base from Obagi work on the upper layers. fully-clothed. Westfield Shepherd’s Bush. tightening and rejuvenating the skin with just one treatment.uk | December 2012 WorldMags. and promising more noticeable effects with additional sessions. THE VERDICT: I loved the rippling Hawaiian technique and left feeling completely blissed out. THE VERDICT: My skin felt like it had been deep cleansed and looked a lot brighter. wave-like strokes rather than deep tissue pummelling.com THE LOWDOWN: This traditional Hawaiian-style massage is designed to feel like a loving hug. £120 per session or £324 for three sessions WHERE: Destination Skin. on the floor. Penny Carroll THE RELAXING 1M ASSAG E REJUVENATING 2 THE SKIN PEEL WHAT: Obagi Blue Radiance Peel. £65 for 60 minutes WHERE: Armathwaite Hall.
but it’s even more mortifying suffering severe spots as an adult – after all.co.net BEAUTY The secret to great skin? It’s in your fridge! Use yoghurt to banish spots WHY YOURSKIN LOVES Beat breakouts with a simple zit-busting beauty solution. says Louise Pyne yoghurt IT’S embarrassing enough battling breakouts as a teenager.SKIN SOLUTIONS : WorldMags.net December 2012 | womensﬁtness. surely by the time you’ve got your life on track your skin should be ready to follow suit! No doubt we don’t need to tell you that pimples are not just a teenage woe: the average age of women being treated for WorldMags.uk 105 .
Think of your gut as the engine of your body.’ explains Shona Wilkinson. but gut health plays a crucial role in determining acne-onset. the list of products designed to cover up and camouflage imperfections is endless. which results in inflammation and those tell-tale red or pus-filled spots. by imbalances in the gut. ‘Spots tend to be caused by toxins. the rest of the body’s systems are placed under a lot of strain. Seventy per cent of immunity is established in the gut. according to the British Association of Dermatologists. Over the past few years. scientists who have been exploring this gut-skin connection have discovered that improving the balance of bacteria in the gastrointestinal tract can help to clear up a spot-prone complexion.5 years old. and when your defence system is compromised you’re more likely to develop skin symptoms such as acne. And while layering your face in make-up can be an instant lifesaver when a sudden eruption strikes. From concealers and foundations to powders and primers.net CREDIT: XXXXXXXXXXXXXXXX PICTURES: SIMON TAYLOR MODEL: JO RENWICK. ‘Taking probiotics is a key 106 womensﬁtness.co. it simply masks rather than addresses the underlying cause of your complexion woes.net : SKIN SOLUTIONS acne is 26. MOTMODEL. largely. such as those in the environment. When this motor becomes sluggish.’ ‘TAKING PROBIOTICS SUPPORTS YOUR GUT AND IMPROVES SKIN’ It’s strange to think that your intestinal health might affect your outward appearance. ‘The condition is also triggered by overactive hormones and.uk | December 2012 BEAUT Y BUGS WorldMags. prescription medications and hormonal fluctuations to genes and too much stress.COM . These triggers cause a build-up of oil and bacteria in the skin follicle pores. head nutritionist at The Nutri Centre (nutricentre. com). acne can be caused by everything from poor diet. Painful and embarrassing.BEAUTY WorldMags.
co. THE AVERAGE AGE OF WOMEN BEING TREATED FOR ACNE IS END ACNE Stop spots in their tracks with these good bacteria buys 1 In addition to dietary measures. You also need prebiotics (special fibres that reinforce the effects of probiotics). 2tbsp ground oats 1tbsp manuka honey 2tbsp live probiotic yoghurt Combine all the ingredients into a paste (adding more as required).net 26. there’s a growing body of evidence showing that topical application of good bacteria can be a powerful weapon in the war against spots. keeping your complexion clear and regulating sebum production. 4 FEED YOUR FACE L’OCCITANE SHEA BUTTER ULTRA GENTLE MOISTURISER Soothe spotty skin with this gentle moisturiser. recurrent illness and stress – hence why many of us suffer breakouts when we’re under pressure.uk 2 CLINIQUE REDNESS SOLUTIONS MAKEUP SPF 15 This oil-free foundation is packed with friendly bacteria to strengthen the skin’s natural defences and reduce redness in a flash. asparagus and leeks.net December 2012 | womensﬁtness. ● £34. escentual. Add in some live probiotic yoghurt for a hefty dose of that awesome skin-soothing bacteria. ● £25.com D I Y Z I T.’ advises Shona. Great for rosy complexions! ● £23. skinbrands.20. It’s a saviour for problem skin.com NUDE ADVANCED CELLULAR RENEWAL SERUM Beat breakouts and wrinkles in one with this all-natural probiotic serum.co.WorldMags. F R I E N D LY BACTERIA MEDIK8 HYDR8 BETA MATTIFYING HYDRATOR PREBIOTIC TECHNOLOGY This hydrating moisturiser contains prebiotic cinnamon extract to stimulate the skin’s natural microflora. onion. Research published in the Handbook of Diet. clinique. Leave for 10 minutes then rinse with warm water. ● £68. The special formula combines liquorice. ● £10. murad. which contains a high concentration of good bacteria to turbocharge the skin’s immune system.co. Oats are fabulous at combating signs of redness. and apply to the skin. Nutrition and the Skin earlier this year backed up the theory that slathering the skin in scientific concoctions helps boost the body’s micro-environment. ● £29. Probiotics – microorganisms that help maintain and restore friendly bacteria in the gut – are naturally present in the digestive tract but can diminish through frequent medication use. beautybay.B U S T E R Soothe your skin and banish pimples with this simple face mask.co. shea butter and prebiotic sugars derived from wheat and beetroot to protect against pesky environmental nasties.’ says Shona. and no nasty additives. dry skin. which are found in veggies including garlic.com 5 MURAD SKIN PERFECTING PRIMER BLEMISH AND SHINE CONTROL Swap pore-clogging foundations for this multitasking probioticbased primer.uk WorldMags. while manuka honey has plenty of anti-inflammatory and antibacterial properties.5 way to support your gut and improve skin health. It’s an affordable daily probiotic supplement with prebiotics.uk 3 TOP TIP ‘I like OptiBac Probiotics For Daily Wellbeing.uk 107 . These tiny skin saviours are found in live natural yoghurt and fermented foods such as miso soup and sauerkraut. And the beauty industry is getting in on the act with a host of skincare brands infusing their formulations with probiotic and prebiotics to help you zap zits for good. which contains salicylic acid to reduce blemishes and banish dull. nutricentre.
uk | December 2012 WorldMags.net . 108 womensﬁtness. it’s time to take your hand away from your mouth. after personality! REV AMP YOURSMILE Want your grin to make a bigger impact? From brighter teeth to healthier gums.BEAUTY WorldMags.net : SMILE CLINIC Did you know? A great smile ranks as the second most important factor in attraction. you can ensure your beam is always megawatt.co. we’ve got top tips for a smile that’s guaranteed to light up the room DID you know a staggering 40 per cent of women don’t feel confident about the look of their teeth and feel self-conscious when they smile? If that sounds familiar. With these clever products and expert tips.
co. leading to dryness or fine lines. tea and red wine without wearing down enamel. victoriahealth. nourished and soft. fast-acting gel. owner of The Orchard Rooms (theorchardrooms. shade 03 for an extra smile boost. the DiamondClean uses sonic technology for a powerful.99. Rich in vitamins and probiotics that fight bad-breath bacteria. zap it with this pain-free.uk 109 . superdrug.45.com). ‘But sunscreen. It’s not cheap.co.uk WASH AND GO! PHILIPS SONICARE DIAMONDCLEAN ● £250.’ Hannah suggests applying Medik8 Pretox Pout to boost volume. Rather than numbing the area.95. they help to restore the mouth’s balanced flora. making your lips appear fuller. Bye Mouth Ulcer! £7. amazon. Luckily.uk According to a National Smile Week survey. thanks to the non-abrasive ingredients. For a plumper pout White Glo Whitening and Antibacterial Mouthwash £3. For pearly teeth WorldMags. Boots This mouthwash works twice as hard by freshening breath and whitening teeth.uk ‘As we age. the gel builds a water-resistant film over it that acts as a shield.95.co. switching up your toothpaste could be the answer.uk The Rolls Royce of electric toothbrushes. revital.com If you’re after Hollywood-worthy teeth. promoting healing and letting you eat and drink comfortably.co. reducing wear goo and ageing.com This long-lasting shimmering lip-gloss delivers a perfectly slick finish without stickiness. but neither are fillings! There’s more to straight teeth than looking The good. For better breath on the go For fresh breath WORDS: GABRIELLE NATHAN SOURCES: BRITISH DENTAL HEALTH FOUNDATION.’ explains dentist Graham Tinkler. ‘This shade is the perfect blue-based pink that will enhance your teeth’s natural whiteness. For pretty lips MEDIK8 PRETOX POUT ● £30.WorldMags.’ she says.co. ‘train tracks’ Luc are a thing of the past. Sloshing some of the minty liquid around your mouth after or between brushes will help remove the bacteria responsible for smelly breath and eradicate the protein and biofilm that cause discolouration and yellowing of your teeth.’ says Graham.net December 2012 | womensﬁtness. skinbrands. exfoliation and serums can prevent early onset. This gentle yet powerful toothpaste is designed to diminish stains caused by coffee. and the active ingredients help keep lips moisturised. ‘It can correct your bite. Mii’s make-up artist Laura Kay recommends Sweet.99. INVISALIGN SURVEY CARRIED OUT BY HILL & KNOWLTON STRATEGIES PICTURE: SHUTTERSTOCK MII SHIMMERING LIP SHEEN IN SWEET ● £14. It also cleans and protects against tartar build-up to keep your teeth bright and white for longer.’ bra ORALDIET ● £6. improve gum health in two weeks and whiten teeth in one week. dynamic action that’s gentler than a manual or oscillating brush.com If a painful mouth ulcer is the only thing standing between you and a winning smile. It’s proven to remove up to 100 per cent of plaque. gerrardinternational. lip volume depletes and skin thins. but will leave your mouth cleaner than both. invisalign.’ says Hannah Orchard.net For a powerful high-tech clean For super-straight Fo teeth te INVISALIGN BRACES INV ● From Fro £1. For zapping ulcers BEVERLY HILLS FORMULA PERFECT WHITE TOOTHPASTE ● £3. tee ‘It’s more comfortable as there the are no metal brackets or wires.995. one in three people wouldn’t tell their friend they had bad breath! So grab a packet of Oraldiet lozenges to suck on after brushing or eating just in case. Holographic particles give a 3D effect. pas ‘Invisalign is the virtually invisible way to straighten teeth.
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SHUTTERSTOCK. say scientists at the Third Military Medical University in China.net Did you know? Bacon is the second biggest source of salt in our diets after bread! Two rashers can contain more than half your daily allowance. Find a salternative December 2012 | womensﬁtness. but if you’re drinking it for heart health.uk 111 . New research from the Hospital Clinic of Barcelona shows that non-alcoholic wine contains the same amount of antioxidants as a regular glass of vino but is more effective at lowering blood pressure than the real deal. according to new research from the .co.COM ‘Luxury’ supermarket ready meals often contain twice as much fat and salt as budget lines. Brainy bevvy WORDS: LOUISE PYNE PICTURES: CORBIS. according to the Consensus Action on Salt and Health. Try poached eggs.WorldMags.000 cases of heart disease. grilled tomatoes and mushrooms for brekkie instead. University of Glasgow The real lesson? Make your own! WorldMags. This healthy alternative contains an organic compound called EGCG which can improve memory.net NUTRITION 113 Check your food IQ // 116 The new diet changing the rules 119 Sweet potato in the spotlight // 121 The gourmet way to slim down soothe your worries after a bad day. Researchers say for every gram reduction in consumption we can prevent a huge 12. SOFT APPROACH A glass of red wine might FOOD NEWS Want to stay sharp at work? Swap your mug of builder’s brew for a cup of green tea. you’re actually better off with the PG version.
check out the range of specialist household juicers on offer at www. Natural Vitality .If you’re still not juicing at home and want to experience the fantastic health benefits it has to offer.com . enzymes and minerals that are often missing from packaged.net 5 reasons why every home should have a high quality juicer Complete Nutrition - Fresh home-made fruit and vegetable juice is a living food.People who juice regularly with their own juicer report that they experience higher energy levels.your skin! UK Juicers is offering Health & Fitness readers 10% OFF ALL Fruit & Vegetable Juicers Use voucher code HF02 when you place your order online www.chosen by the juicing experts for optimum nutrient extraction Great Skin . Healthy Digestion .Freshly made vegetable and fruit juices have a soothing and healing effect on the digestive system. Vibrant Health . promote the elimination of toxins and help to fast-track essential nutrients into the bloodstream. pasteurised juice products.net .Love Yourself WorldMags.ukjuicers.Juicing promotes vibrant health at a cellular level.com WorldMags. brimming with vitamins. helping with the metabolism of every organ in your body. including the biggest one .ukjuicers. suffer fewer illnesses and find it easier to maintain optimum body weight.
But how much do you really know about the pros and cons of the ingredients on your plate? Test your nutritional know-how with our diet quiz. It can keep your mind sharp. but these days we’re bombarded with ever-conflicting information about the food we eat. but do we make the right choices? Making smart food choices can transform you into a happy and healthy person. which adds up to two years over a lifetime! So we do pay attention. your mood stable and minimise the risk of illness.uk 113 WorldMags.FOOD SMARTS : WorldMags.co. Women spend on average up to 44 minutes per day debating their dietary choices.net . ? December 2012 | womensﬁtness.net NUTRITION What’syour dietIQ? E How much do you really know about the food on your plate? Louise Pyne puts your nutritional know-how to the test ating is one of life’s greatest pleasures.
oils. What about the other diets? Most low-fat foods replace fat with sugar. while many sugar-free sweeteners are packed with chemicals that are difficult to metabolise. 1: The best fruit to buy organic is apples If you can’t afford to buy organic apples. WHICH IS THE BEST FOR YOU? A Red wine B Dark chocolate C Coffee D Cheese Low-GL diets are considered the best for their overall nutritional value. The Environmental Working Group. completely from your diet means you may Raw.’ adds Maria. 2: Low-GL diets rule ‘VIRGIN COCONUT OIL.net : FOOD SMARTS TEST YOUR NUTRITIONAL KNOWLEDGE Take our quick nutrition quiz then read on to see how you scored The answers Eating organic transforms the nutritional properties contained in everyday fare from average to amazing. example.’ says Maria. CONSUME MORE… A Carrots B Milk C Wholewheat crackers D Prawns 6 WHICH OF THE FOLLOWING FOODS HAS BEEN SHOWN TO HELP LOWER CHOLESTEROL? A Cumin B Parsley C Garlic D Chilli 7 WHICH OF THESE IS CONSIDERED THE BEST SUGAR SUBSTITUTE? A Agave syrup B Xylitol C Molasses D Honey 8 OUT OF THE TREATS BELOW. probably one of the most popular cooking it’s often not sustainable in the long run. is actually one of the most unstable oils and is Banning food groups such as carbohydrates best used for drizzling over healthy salads. it can be used for frying and baking at high temperatures and contains a wealth of health-promoting properties. While eliminating carbohydrates natural composition changes. such as houmous on sugar – how fast it oatcakes. But not all oils are acid profile. lowers releases – and the a food’s GL quantity. With miss out on vital nutrients. for glowing skin causing blood sugar spikes that can lead to weight gain. Eating low-carb food is also a common diet trap. with research indicating that organic food is usually fresher and often contains more antioxidants than conventional produce. And top of its 2012 list? The humble apple. provides a list of the foods that should always be purchased in their organic form. ‘Choosing organic apples means you can eat apples with their skins while avoiding any problems related to pesticide residues. Different oils have different avocado oil (high in heart-friendly monounsaturated smoke points – the temperature at which their fats) can also be heated to a high temperature. Combining ‘The GL looks at both complex carbs with the quality of the protein.’ says nutritionist Maria Zaretti (revital. providing the body with essential fats many other oils which don’t have the same fatty to keep our cells healthy. GL eating helps balance blood sugar so that you lose weight and keep it off. IS THE KING OF ALL OILS’ 3: Don’t cook with olive oil 114 womensﬁtness. ‘The saturated fatty Good oils are an important part of any healthy acids in coconut oil give it a higher smoke point than diet. Tests found that apples tend to contain the most pesticide residue of all fruits and vegetables.uk). Some foods even further release glucose into the Make like Bugs Bunny and munch carrots body faster than others.net . But there is a downside. WITH ITS IMPRESSIVELY HIGH SMOKE POINT. Switching your supermarket shop to organic-only comes with a hefty price tag. Extra virgin olive oil for may help you lose weight in the short term. virgin coconut oil is the king of all oils. peel the skin to minimise nasties STAR TIP 1 WHICH OF THESE FRUITS IS BEST TO BUY ORGANIC? A Apples B Pineapple C Bananas D Mangos 2 WHAT’S THE BEST DIET FOR OPTIMUM HEALTH? A Low fat B Low carb C Low GL D Sugar free 3 WHICH OIL IS NOT SUITABLE FOR COOKING? A Avocado oil B Coconut oil C Butter D Olive oil 4 5 WHAT IS THE ORAC SCALE? A A measure of correct portion sizes B A new Hollywood diet craze C A hierarchy of food in order of antioxidant content D A high-tech set of bathroom scales that measures overall body composition TO IMPROVE SKIN HEALTH. GL stands for glycaemic load and is based on the effect carbohydrate content in food has on STAR TIP blood glucose levels. a certified non-profit health organisation.co. its high smoke point. ‘Antioxidants help neutralise harmful chemicals that damage tissues and may contribute to the development of chronic disease such as heart disease. so if you can’t afford to go all-out organic you need to pick and choose wisely.NUTRITION WorldMags.’ says Maria.uk | December 2012 WorldMags. co. Butter is a good option and created equal.
‘Cocoa flavonols in dark chocolate have beneficial cardiovascular effects. the capacities. You’ll get a good dose of vitamin A as well as complexion-enhancing monounsaturated fat from the avocado ‘EATING DARK CHOCOLATE EVERY DAY COULD LOWER BLOOD PRESSURE’ What about agave syrup? It’s often lauded as a STAR TIP Use Xylitol healthy sugar substitute. So. so it doesn’t result in blood sugar spikes. It contains antiviral and antibacterial properties. devised by the National Institutes of Health. The pungent bulb contains a sulphur compound called STAR TIP allicin. but too much can mess with blood sugar.’ says Maria. is one of the best nutrients for skin. These are often packed with chemicals and there is conflicting evidence about their safety.’ says Maria. the Maria.’ Try adding crushed garlic to your soups and chillis. but a new Spanish study found the alcohol negates the antioxidant benefits. green tea and spices.’ explains Maria. they contain citrus fruit. and vegetables rich in carotenes. Unlike regular sugar. ‘It has fewer calories than regular sugar (about two calories per gram on average) and this makes it a good choice of low-calorie sweetener. if you can. potassium and iron. 6: Garlic can lower cholesterol 4: The ORAC scale measures antioxidants PICTURES: SHUTTERSTOCK. It’s found in bright orange foods such as carrots and plays a role in keeping skin tissue healthy and protecting against harmful UV damage from the sun’s rays. It’s packed with antioxidants. which To make the most helps to lower of garlic. helps give the skin a healthy glow that is rated as more attractive than suntanned skin. and high-dose garlic (900mg per day over four years) appears to slow the development of hardening of the arteries.WorldMags.’ The second best natural sweetener is a good-quality honey. such as manuka honey. And worst of all? Artificial sweeteners. plums and mushrooms.uk 115 8: Dark chocolate makes for a healthy treat WorldMags. so it’s best to avoid them altogether. an antioxidant that’s converted from vitamin A.’ Red wine contains resveratrol. but use it in moderation as it can cause fluctuations in blood glucose levels. in part due to their antioxidant and magnesium properties. Beta-carotene. ‘Taking garlic orally seems to lessen age-related decreases in aortic elasticity. choc varieties is your best bet! December 2012 | womensﬁtness. for baking but recent studies have rather than indicated that agave sugar is high in fructose and places a heavy load on the liver. 7: Xylitol is the new sugar When it comes to sugar. minus the calories. strawberries.net . Make like Bugs Bunny and munch carrots for glowing skin Chilli. xylitol doesn’t require the hormone insulin in order to be metabolised. including many fruits and vegetables – notably raspberries. As a antioxidant general rule. Cheese is a source of calcium. ‘A Include as many higher ORAC value colours as possible implies stronger in your diet. there are goodies and baddies. compounds ‘It seems that garlic helps keep our arteries elastic and this helps maintain a healthy blood flow. measures antioxidant STAR TIP concentrations. vitamins and minerals including magnesium. but it can have inflammatory effects STAR TIP and inflammation For an extra hit has been linked of antioxidants to many illnesses. The ORAC scale (oxygen radical absorbance capacity). but garlic is a superhero when it comes to fighting cholesterol and has been used as a medicinal weapon against heart disease for hundreds of years.3g of dark chocolate a day.COM All fruit and veg are good for you. It’s a naturally occurring sugarfree sweetener which looks and tastes like ordinary sugar. which can help keep your heart healthy. Coffee has also been shown to have cancer-preventative powers. but xylitol is considered one of the best substitutes for regular sugar. High on more antioxidants the list are berries. but some are considered superfoods for their high antioxidants – compounds that fight disease and keep you looking young.’ says deeper the colour of fruit and veg. could lower blood pressure. ‘Studies show that eating 6.net 5: Fight wrinkles with carrots STAR TIP found in most plants.’ explains Maria. helps to keep your heart and brain healthy. cumin and parsley all contain important nutrients for general good health. opt for raw from Alzheimer’s dark chocolate to cancer. Result! Munch on some crunchy carrot sticks with guacamole for a skin-boosting snack between meals. and also helps to regulate your blood sugar levels when eaten in moderation. Eating the right foods can take years off your looks and keep your skin glowing.co. mince or LDL cholesterol chop the cloves and (the ‘bad’ type) leave to stand for a and improve few minutes before cooking to release blood flow to its heart-friendly essential organs. with a minimum of 70 per cent pure cocoa solids. ‘Xylitol is naturally Dark chocolate. ‘A 2010 study published in the Journal Evolution and Human Behaviour also reported that eating yellow and orange-coloured fruit. providing 30mg of cocoa polyphenols. It’s also absorbed much more slowly than sugar.
too – all without calorie restriction. ‘On IF. Well.’ This is great news if trying to eat ‘little and often’ has left you feeling unsatisfied and inconvenienced. so you can choose one that suits your lifestyle. such as 1pm to 9pm. how does a longer life sound? What about reduced cancer risk? If that doesn’t do it for you. Eating in this way is thought to aid weight loss and boost overall health – and it removes the need for calorie control. but if you’re anything like us and you love eating.net . creating a calorie deficit that helped them lose weight. There are also several types of fasting. SATISFYING AND YOU CAN HAVE HEALTHY CARBFILLED DINNERS AND STILL LOSE FAT’ WorldMags. people 116 womensﬁtness. then you’ll need a damn good reason to go for any length of time without food.co. a hot body and a longer life – if you’re prepared to go without. intermittent fasting involves fasting for either a day at a time or allocating a set window in the day when you eat all your meals. ‘We’re no longer scared of slowing our metabolism by skipping meals if there are no ideal food choices around. right? We wanted to know more.net : HOT TOPIC Thediet changing alltherules The latest eating trend promises improved health. Sounds like a mighty big promise. we’ll throw in improved body composition and better blood cholesterol. the meals are larger. we wouldn’t be surprised if you were a little sceptical about the benefits of going without. What is it? Call time on your eating habits for a better body A longer life is a huge promise and. Flipping the grazing theory on its head. so we enlisted intermittent fasting (IF) expert and nutritionist Martin MacDonald to explain how going without can actually do your body good. ‘ON INTERMITTENT FASTING THE MEALS ARE LARGER. ‘Perhaps one of the overriding factors as to why IF is so successful is that it improves adherence to a good eating plan.’ explains Martin. So how does IF work to help you live longer and slim down? One human study published in the American Journal of Clinical Nutrition found that after intermittent fasting. Amanda Khouv investigates intermittent fasting F asting is the latest nutrition buzzword. after having been told to keep your metabolism firing on five to six small meals a day.NUTRITION WorldMags.uk | December 2012 Why do it? didn’t eat as much as they normally would.
you’ll get double the protein in one serving. A variety of carbohydrates and good fats are also required to supply you with energy.’ This is a pretty straightforward method – fast for an entire day. My body fat dropped even though my calorie intake was the same as before – and the thing I was most shocked about was that I didn’t feel hungry!’ PICTURE: SHUTTERSTOCK Who shouldn’t do it? IF isn’t for everyone – in particular.’ Martin says. Here’s how she got on… ‘After hearing some amazing stories about IF and having been looking for a new way to get in shape. how likely are you to stick to the six-meals-a-day mantra.’ Martin adds. but going without food for an entire day is difficult. ‘In times of fasting. where the ageing process is slowed without having to sacrifice vitality. and depending on which type of fasting you do. ‘The benefit here is that you’re only “dieting” 50 per cent of the time. albeit with absolutely no food. consider this: with a busy lifestyle. and low levels of IGF-1 appear to protect people against cancer. body composition and bone health.’ says Martin.’ Martin adds. ‘This may be the best type of fasting for people who exercise regularly.WorldMags.’ Martin adds. Despite this. It’s not strictly fasting – it’s more about restricting calories – for two days a week. ‘Exercising in a fasted CHOOSE YOUR PLAN ALTERNATE-DAYFASTING WANT MORE ADVICE? Follow Martin on Twitter @MacNutrition It’s important to find a fasting method that suits your lifestyle. A less extreme version of IF. ‘It can lead to an improvement in a number of health markers. ‘This is easier than you think. so here’s a little helping hand… ‘IT MAY SOUND EXTREME. later in life it seems to speed up the ageing process. and it doesn’t allow for exercise on fasting days. So I was sceptical about whether or not I’d be able to handle 16 hours of fasting. carbfilled dinners and still lose fat. ‘Some hunger is natural and your body is not going to go into starvation mode. ‘Prolonged periods without food increase the body’s sensitivity to hormones like insulin which can help to reverse insulin resistance. more alert during the day and motivated to train hard knowing I had a big.’ You’ll need to consume all your daily calories in one to four meals within your feeding window. WorldMags.net satisfying and you can have healthy. Just don’t eat when you don’t have access to good food.’ Martin explains.’ 5:2FASTING EXTENDEDNIGHTTIMEFAST Make it work for you ‘This type of fast essentially means skipping your breakfast or dinner to extend the amount of time your body is without food. I was chugging lots of water as I’d heard about struggles with dehydration. substantial meals with high-quality protein.’ says Martin. so I stuck to healthy. you eat only within a certain window during the day. Another common pitfall was viewing IF as an excuse to eat junk during the feeding window. fats and vegetables – plus healthy carbohydrates if the meal followed a workout.’ says Martin. Try to arrange your ‘feed’ so that it follows a tough gym session for best results. On a normal day I’d eat every two hours – religiously. it’s important to pick foods that allow you to hit your protein intake.’ If you think IF sounds too extreme for the average Joe.’ Intermittent fasting in the real world WF ’s Amanda Khouv decided to switch her usual grazing diet for windowed eating. I was constantly hungry. I decided to try it out.net December 2012 | womensﬁtness. the first stage of type 2 diabetes. While we need this hormone earlier in life to grow.uk 117 . growth hormone (a hormone that is key to building lean muscle tissue and burning fat) increases. IGF-1 goes down.’ says Martin. this could be anywhere between two to eight hours – which generally fits around exercise and occurs later in the day for improved social and sleep benefits. ‘It may be that IF allows for a “best of both worlds” scenario. ‘We usually see weight loss with this method.co. weak and dizzy when I didn’t eat. BUT REGULAR PEOPLE WITH REGULAR JOBS ARE PROBABLY THE MOST LIKELY TO BENEFIT FROM IF’ state may also have some unique benefits that increase insulin sensitivity. but I found that after just a few days I felt great. ‘It’s similar to windowed eating. ‘When you’re following intermittent fasting. I felt stronger at the gym. The other bonus of IF is its effect on a hormone called insulin-like growth factor 1 (IGF-1). ‘Type 1 diabetics using insulin can have hypoglycaemic episodes if they go for long periods without food. ‘It limits the amount of time you can eat each day. it means that on two (non-consecutive) days you’ll eat no more than 600 calories. They say you need a couple of weeks to adjust to IF.’ With IF. IF has positive effects on growth hormone levels and insulin sensitivity. which means you can enjoy the foods you like to eat and forget about regimented eating plans. and the following day eat whatever you like. During extended fasting periods. without having to make occasional poor food choices due to inconvenience? ‘Regular people with regular jobs are probably the most likely to benefit from IF. you don’t have to follow a specific diet. but it’s a bit more flexible. hearty meal to look forward to straight afterward. you shouldn’t try it if you’re pregnant or have type 1 diabetes.’ WINDOWEDEATING With this type of fast. too – which is good news for your health.’ explains Martin. If you switch from regular yoghurt to Total Greek Yoghurt for instance.
Tesco and Sainsbury’s This smooth and tangy limited edition Orange & Fig yoghurt from Onken is a winter must-have thanks to its delicious seasonal flavour combo. Asda. Sainsbury’s GO WITH THE GRAIN Upgrade your bakes with Amy Ruth’s Gluten-Free Baking Mix. without filling out Healthy bites Smooth operator ● £1.FIG HTING SMOOTHIE VITAM C-R C IN H BEVIV Y + 100ML POMEGRANATE JUICE 100ML ORANGE JUICE + 1 COOKED BEETROOT = Colour your world Joseph Joseph Nest Measuring Cups are perfect for baking and cooking. amazon. it won’t be around for long! 2 3 KABUTO NOODLES Instant noodles have never been so posh! ● £2. Their bright and colourful design certainly perks up any kitchen worktop. no wheat. josephjoseph. so it’ll give your tummy a boost. Plus. pour.uk 118 womensﬁtness.uk | December 2012 WorldMags. too.net WORDS: AMANDA KHOUV KIRSTY’S READY MEALS No sugar.NUTRITION WorldMags.com WAYS TO 3 We’ve got the recipe to help you fill up.co.29. eat. no dairy.co. Sainsbury’s and ocado. Simples! imples! ● 99p. Tons of taste. and stack neatly inside each other for easy storage. Waitrose. ● £2. It’s a blend of great grains including quinoa and teff. it’s packed with plenty of live probiotic cultures.com E AT O N THE RUN These handy meals mean you don’t have e to sacrifice health for convenience 1 DORSET CEREALS LS BREAKFAST POTS TS Peel.net : EAT WE LL MAKE A FLU . as well as superfoods flax and chia . But hurry.45. Don’t hide these cuties in the cupboard! ● £10.89.
the better it is for you. these minerals help support the body against heart disease by lowering your blood pressure. MAKE CHUNKY CHIPS Cut the sweet potatoes into wedges and par boil for 3 minutes. skin and lungs as well as being an excellent antioxidant. try tossing the sweet potatoes in a little balsamic vinegar and fresh thyme. Sweet potatoes also contain vitamin C.net December 2012 | womensﬁtness. drizzle with olive oil and season. copper and manganese to name a few.uk 119 . it won’t cause those dangerous spikes in blood sugar. Shake throughout to turn the wedges. meaning it can help your body ward off cancer. There are lots of different varieties of sweet potato – some even have purple skin or flesh – but the most common variety is orange.9g carbohydrates 3. SWEET POTATOES WORDS: NICOLA SHUBROOK PICTURES: SHUTTERSTOCK.6g protein 27. Together. so it’s great in a post-workout meal. Place them on a baking sheet. Sweet potatoes are high in fibre too.CO. especially when cooked in their jackets. which always gives the immune system a welcome boost. It’s also a low-GI food. which means it’s a super source of slow-burning energy.co.. For extra flavour.. That’s good news for your body. Vitamin variety ‘The more orange the potato. MIX UP YOUR ROAST Chop 1 or 2 sweet potatoes and place in a roasting dish. which is the plant form of vitamin A. then bake for 30 minutes at 180°C/350°F/Gas Mark 4.3g fibre 0. Serve with salad for a nutritious dinner. because the more orange the potato. Sweet potato’s high potassium levels also help the body to maintain its fluid and electrolyte balance.COM BAKE THEM WHOLE Wash 1 small sweet potato per person and place in the oven at around 180°C/350°F/ Gas Mark 4 for about 45 minutes or until it’s crunchy on the outside and soft on the inside like a jacket potato. they actually belong to the morning glory family and are a lot more nutritious than the average spud. as well as helping you to avoid strokes by lowering bad cholesterol levels and preventing blood clots. FOR MORE HEALTHY FOOD IDEAS AND NUTRITION INFO.IN SEASON : WorldMags. VISIT WOMENSFITNESS. then bake for around 30 minutes at 200°C/400°F/Gas Mark 6 or until soft. the better it is for you’ Sweet potato FOOD FOCUS This not-so-humble spud is a treasure trove of vitamins and nutrients This lush root veg is also ideal for people with diabetes because while it may taste sweet. Drizzle with coconut oil.4g fat 100G SWEET POTATO (BAKED) WILL PROVIDE YOU WITH APPROXIMATELY: Nutrition stats 3 WAYS WITH. Sweet potato’s nutritious orange colour comes from beta-carotene (also found in carrots). GI genius 115 cals 1.UK/HEALTHY-EATING WorldMags. This nutrient is good for your eyes. as well as B vitamins and minerals – iron. and they’re easily digestible – great news for your gut.net NUTRITION S weet potatoes are simply brilliant! But let’s get one thing straight: in spite of their name.
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net December 2012 | womensﬁtness. These recipes deliver high-voltage flavour while keeping your calorie count low and hunger at bay.EAT UP.uk 121 . listen up – you don’t have to sacrifice gourmet treats in an effort to reap hot-body benefits.co. Dig in! WorldMags.net NUTRITION Fe ta -s tu ffed h s a u q s t u n r e t t bu The delicious wayto slimdown Food lovers. SLIM DOWN : WorldMags.
1 6 TOP TIP 2 You can customise the ﬁlling with whatever ingredients you have handy. milk. 3 4 5 In a large bowl. Plus. about 500g each ● 1tbsp groundnut oil ● 2 onions. accompanied by the steamed green beans.NUTRITION WorldMags. water. Spoon the porridge into warmed serving bowls and scatter over the remaining blackberries. helping to rev up the fat-burning process TOP TIP 122 womensﬁtness. stirring with a wooden spoon until the oats are tender and creamy.uk | December 2012 WorldMags. then return the squash to the oven and bake for a further 10 minutes. will help you feel fuller for longer. apple and cinnamon in a non-stick pan over a medium heat. Add the garlic and cook for a further 5 minutes. peeled and finely chopped ● 2 garlic cloves. Remove the butternut squash from the oven and scoop out most of the flesh. Remove the stuffed butternut squash from the oven.net : EAT UP. lightly crumbled ● 2tbsp chopped basil ● 520g fine green beans. combined with the complex carbs in the oats. mix together the sun-dried tomatoes. drained and roughly chopped in half ● 4tbsp pumpkin seeds ● 200g feta cheese. 1 The protein from the milk. Gently steam the beans by placing them over a pan of boiling water for 4-5 minutes until just tender. Add the onions and sweat until they are soft and translucent. 2 3 Stir half the blackberries through the porridge and remove the mixture from the heat. trimmed Preheat oven to 200°C/400°F/Gas Mark 6. Meanwhile. Prepare the butternut squash by cutting in half lengthways and scooping out the seeds with a spoon. then reduce the heat and simmer for 4-5 minutes. Take care not to overcook them. heat the oil in a pan. Place the squash on a non-stick baking tray and roast in the oven for 20-30 minutes or until the butternut is soft. crumbled feta. peeled and finely chopped ● 280g jar sun-dried tomatoes in oil. Bring the mixture to the boil. cooked through and has a slightly coloured surface. Serve immediately. Fill the squash with the sun-dried tomato stuffing mixture. leaving room for the filling (reserve the flesh for another use). cored and cut into bite-size pieces ● ½tsp ground cinnamon ● 100g blackberries Put the porridge oats. pumpkin seeds. SLIM DOWN FETA-STUFFED BUTTERNUT SQUASH (previous page) Serves 4 ● 2 small butternut squash. cinnamon is a naturally thermogenic ingredient.net . Use the leftover butternut ﬂesh to make a creamy feta and butternut dip APPLE AND BLACKBERRY PORRIDGE Serves 4 ● 160g jumbo porridge oats ● 400ml whole milk ● 400ml water ● 3 large apples. basil and the cooked onion mixture.co.
too. Tip the squash into a large bowl. vinegar. Remove from the heat. After 10 minutes.net SPICED BUTTERNUT AND COUSCOUS SALAD WITH RASPBERRY VINAIGRETTE Serves 4 ● 1 small butternut squash. It makes a great marinade for chicken and lamb. 4 5 Place the raspberries. cumin and ground coriander and cook for 2 minutes. tap the skin to release the seeds. Arrange on a non-stick baking tray and roast in the oven for 20-25 minutes until soft. prepare the couscous.net December 2012 | womensﬁtness. Cover with clingfilm and leave to soak. spinach and cucumber. In a large bowl. add the onion and cook for 3-4 minutes until soft but not coloured. Top with the couscous. Heat the groundnut oil in a non-stick pan. Pour the dressing into a small jug or bowl. use a fork to fluff up the couscous and stir in the finely chopped mint and coriander. peeled and finely chopped ● 3 garlic cloves.WorldMags. toss together the cherry tomatoes. WorldMags. Find it at speciality supermarkets or online 3 Halve the cucumber lengthways. to serve Preheat the oven to 200°C/400°F/Gas Mark 6. halved ● 2 large handfuls of baby spinach leaves. deseeded and cut into large dice ● 3tbsp rose harissa ● 1tsp groundnut oil ● 1 small red onion. washed ● 1 pomegranate ● Pine nuts. 1 2 TOP TIP Rose harissa is a potent North African spice paste containing rose petals. which are added to balance the ﬁery heat. using the back of a tablespoon. honey and olive oil in a food processor or blender and blitz to make a dressing. While the squash is roasting. peeled and crushed ● 1tsp cumin seeds ● 1tsp ground coriander ● 400g can chickpeas.uk 123 .co. scoop out the seeds and slice into crescent shapes. Halve the pomegranate and. Serve with the dressing on the side. drained ● 160g barley couscous ● 500ml vegetable stock. hot ● 1tbsp finely chopped mint ● 1tbsp finely chopped coriander ● 50g raspberries ● 1tbsp cider vinegar ● 2tsp water ● 1tsp clear honey ● 1tbsp olive oil ● ½ cucumber ● 200g cherry tomatoes. Arrange the spinach salad on a large serving platter. water. Add the garlic. scatter over the squash and sprinkle with the pomegranate seeds and pine nuts. Add the chickpeas and couscous and pour over the hot stock. peeled. add the harissa and toss to coat.
steam the courgettes. but not coloured. carrots and baby corn over a pan of simmering water for 5 minutes until tender. Flip the fish over and turn the heat right down. cardamom. 2 7 This is the perfect dish for sharing or cosy dinner parties. Serve family style on the table and dish out according to the rule of palm. cut in half lengthways the onion and ginger and cook over a low heat for 4-5 minutes until soft. so it’s great for anyone with intolerances. 6 MEET THE CHEF JENNIFER IRVINE Jennifer Irvine is the founder of gourmet diet delivery service The Pure Package. cumin. 1 Preheat oven to 180°C/350°F/ Gas Mark 4.co. Lay the fish fillets in the pan. reserving any that is not used. Brush both sides of the fillets with the marinade. cinnamon. cayenne. five or six times at about 1cm intervals. Add This dish is wheat and dairy free. Pack the plums. which boasts a host of celebrity fans including Hugh Jackman and Erin O’Connor. five spice powder and water in a jug and stir. peeled and grated ● 400g can chopped tomatoes ● 200g barley couscous ● 400ml vegetable stock.net : EAT UP. halved and stoned ● 4tbsp red wine ● ¼tsp ground cinnamon ● 4 cardamom pods ● ½tsp five spice powder ● 3tbsp water ● 20g sunflower seeds ● 20g pumpkin seeds roast in the oven for 20-30 minutes until soft. Heat a frying pan until it’s very hot. into an ovenproof dish so they fit snugly together. water and groundnut oil in a small food processor and blitz everything to make a smooth marinade. 4 5 Cook the couscous according to the packet instructions. skin on ● 2tsp groundnut oil ● 1 small onion. peeled ● 1tbsp ground coriander ● ½tsp ground cumin ● ½tsp paprika ● Pinch of cayenne pepper ● 1tbsp water ● 2tbsp groundnut oil ● 4 x 120g sea bass fillets.uk | December 2012 WorldMags. trimmed and cut into bite-size chunks ● 6 carrots. 2 Divide the spiced plums evenly between the four serving bowls and scatter over the seeds to serve.60. peeled and cut into 5mm slices ● 200g baby corn. 124 womensﬁtness. Then fold the vegetables through the tomato sauce. The spices are the perfect way to boost ﬂavour without adding salt TOP TIP WAN T M O R E I D E A S ? These recipes are from The Pure Package’s new cookbook The Diet For Food Lovers by Jennifer Irvine (£20. SLIM DOWN CINNAMON SPICED PLUMS Serves 4 ● 8 plums. Weidenfeld & Nicolson). coriander.NUTRITION WorldMags. peeled and finely chopped ● 3cm-piece of fresh ginger. cover it with clingfilm and leave it to marinate while you prepare the sauce. Add the reserved marinade and the tomatoes. 1 Place the garlic. then cook on the flesh side for about 2 minutes until just cooked. reduce the heat and simmer over a low heat for 10 minutes. Postage within the UK is free and international postage is £1. hot ● 1tbsp chopped coriander ● 1tsp olive oil ● 4 courgettes. Reduce the heat to medium and leave the fish to cook for 2-3 minutes. Pour over the plums and This dessert is brimming with goodness thanks to the antioxidant-packed red wine and plums and the vitamin-rich pumpkin and sesame seeds TOP TIP CRISPY SEA BASS TAGINE WITH CORIANDER COUSCOUS Serves 4 ● 2 garlic cloves. Combine the wine.net . then add the remaining groundnut oil. without turning. cutting into the flesh slightly. paprika. Lay the fish on a plate. the couscous and the vegetables. until the flesh looks cooked two-thirds of the way up and the skin is crisp and brown. Meanwhile. Remove the plums from the oven and serve immediately. and press them down slightly with your fingers (or with a fish slice) to stop them curling up. skin side down. 3 Heat 1 tablespoon of groundnut oil in a small non-stick pan. Women’s Fitness readers can order a copy of the cookbook for the special price of £18 by calling 01903 828 503 and quoting reference number PB073. or leave to cool and chill if you would prefer to serve them cold. Score the skin of each sea bass fillet. Stir the chopped coriander and olive oil through the couscous. cut side up. Bring to the boil. but using the vegetable stock rather than water.
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you can still get to work with your nerves intact LISTEN UP! WorldMags. It’ll make the time fly by! For an extra happy boost. bus or train journey.uk | December 2012 P lay DJ Whether you’re squeezed up against a stranger on the bus or stuck in bumper-to-bumper traffic behind the wheel. CLOCKWISE AND ANTI-CLOCKWISE 5-minutefix CHILLAX YOUR COMMUTE Make an upbeat playlist especially for your car. if not you’re .net WORDS: AMANDA KHOUV Try an audio b and es ook to ano cape world ther as you tra vel.Last WorldMags. EYE! TAKE A SEC TO REST YOUR PEEPERS.co. sing along to the tunes as you go to release endorphins 130 womensﬁtness. Make it a scenic one if you’re in the car. or. ROLL YOUR EYES UP AND DOWN.net word CUPPA SUCKER Do you always grab a coffee for your journey? Kick that habit now – the caffeine will elevate your heart rate and send your stress levels soaring Change up your route. driving a go for guidedtion medita . or get off one stop earlier if you’re on public transport and take in your surroundings as you hit the pavement EYE.
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