Women's Fitness UK - April 2022

THE GOOD GUT GUIDE TO WEIGHT-LOSS SUCCESS
GET FIT FOR LIFE
BUILD YOUR KAREN HAUER

Fitness & motivational
BEST BODY
secrets that keep the
Strictly dancer in shape
The HIIT exercises VICTORIA PENDLETON

you need to try! on exercising for
her mental health
OUTDOOR YOUR STEP-BY-STEP
WORKOUTS PLAN TO CYCLING
FOR SPRING 50K
EXERCISING
AFTER COVID
5 things you
need to know
BEAT
EMOTIONAL
EATING
WITH YOGA
PALEO RECIPES April 2022 • £3.99 • womensfitness.co.uk
HEALTH RETREATS
SQUAT MASTERCLASS
001_WF_APR22_cover_V11.indd 1 11/03/2022 12:57
ATHLEISURE POWERED BY COMMUNITY
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EDITOR’S NOTE
WOMEN’S FITNESS MAGAZINE
KELSEY MEDIA, THE GRANARY, DOWNS COURT,
YALDING HILL, YALDING, KENT, ME18 6AL,
UNITED KINGDOM
Go for it!
EDITORIAL
EDITOR: SARAH SELLENS
SUB-EDITOR: EVE BOGGENPOEL
ART EDITOR: XAVIER ROBLEDA
ONLINE WRITER: LILY SMITH
SOCIAL MEDIA & DIGITAL CONTENT PRODUCER:
AMY MICA MARSDEN
THANKS TO: CHRISTINE BAILEY, SUZANNE BAUM,
I didn’t get into adventure sports until I was
MARY COMBER, JO EBSWORTH, LEONA GERRARD,
LUCY MILLER, NICKI PETITT, LOUISE PYNE well into my 20s, in part because I’d previously
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its latest campaign, Outdoors Are For Everyone – I challenge you to
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ensure you check with your GP, medical professional or other
relevant qualified professional before making any changes
to your healthcare, diet or exercise routine. Check the
latest government guidelines before participating in the Double Olympian Victoria
activities mentioned in this magazine and always adhere to Shape up with Emily Blunt’s
coronavirus restrictions. Read how triathlete Dame Pendleton talks to WF
trainer, Monique Eastwood
Flora Duffy stays on form
Women’s Fitness 3
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Contents
36
Venture into
the outdoors
REGULARS FITNESS OUTDOOR FITNESS
08 About you 28 The Covid effect
COVER SPECIAL
Air your views on all things fitness When and how to return to exercise 36 COVER Turn your workouts
11 Fit buzz after a mild Covid infection into an adventure

The latest things to do, buy and try 30 COVER ‘Exercise helps me Swap the gym for the great
16 COVER Ab fab! process my emotions’ outdoors and watch your
Cover model Karen Hauer shares We chat to Victoria Pendleton fitness levels soar
her fitness and motivational tips 42 COVER Cycle your first 50K!
20 Workout wardrobe
Blaze a trail with our pick of
the latest cycling clothing
28
Had Covid?
We show you how to go
from cycling newbie to
50K in just eight weeks
22 Love your workout Get fit again 46 Dress for adventure!
Bust through a training plateau Gear-up for hikes,
with our experts’ advice rides, runs and
24 ‘How I build my body’ climbs with our
The training secrets of triathlete pick of the techiest
Dame Flora Duffy kit around
4 Women’s Fitness womensfitness.co.uk
004-005_WF_APR22_contentsEB.indd 4 09/03/2022 12:41

APRIL 2022 ISSUE
NUTRITION WELLBEING TRAIN HANDBOOK

50 Get lean, go green 68 Float your boat 84 Hollywood HIIT
COVER
Read our guide to making Try flotation therapy to ease anxiety Celeb PT Monique Eastwood’s
planet-friendly choices for or boost your performance high-intensity workouts will
your workout fuel 70 COVER Yoga doctor streamline your shape
52 COVER The good gut guide Manage food cravings with 89 COVER Good form
Is a healthy microbiome the these yoga, meditation and How to nail your squat technique
secret to weight-loss success? breathwork techniques 90 Up in arms
We find out… 73 Beauty bag Work your arms and abs with this
56 COVER Comfort food Update your bathroom cabinet quick, effective dumbbell workout
Healthy meals you’ll crave from with the latest eco-friendly buys 94 Get shorty
cookbook author Alex Snodgrass 74 Take a break Keen cyclist Leona Gerrard puts five
60 Feed your grey matter How having a day off from training bib shorts through their paces
Fill up on key brain-boosting could improve your mental health 98 Catching up with…
nutrients to power your 78 COVER 10 best World-record holder and distance
workout performance transformational spas runner Paula Radcliffe, MBE
65 Fuel up Restore your mind, body and soul
This month’s healthiest new food
and exercise fuel products
with the latest wellness retreats
90
Give your
arms a lift
78
Escape to a
transformational
spa retreat
ON THE COVER
Cover model: Karen Hauer (@karenhauer)
Cover photo: Blake Ezra Studios
Hair & make-up: Ayelet Garson
Subscribe to WF!
Be the first to get the latest issue before it’s even hit the shelves. Turn to page 64
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womensfitness.co.uk Women’s Fitness 5
004-005_WF_APR22_contentsEB.indd 5 11/03/2022 12:55

Meet the team
Get to know the experts and contributors to Women’s Fitness…
Nicki Petitt Eve Boggenpoel Joanna Ebsworth Louise Pyne

Nicki is an online fitness Eve is a holistic healer, A qualified Level 3 PT Louise is a qualified
coach and workout writer. yoga teacher and author. and fitness instructor, nutritionist and freelance
She brings energy via Her work is grounded in a Jo has been combining health writer. She
Zoom Room, which will deep appreciation of inner her love of exercise and specialises in women’s
challenge your body and stillness as a pathway writing for 15 years, and is health and wellness, as well
create a stronger mindset. to transformation. keen to inspire others to as children’s health.
Find out more @nickipetitt @eveboggenpoel be active. @joglows louisepynenutrition.com
Christine Bailey Leona Gerrard Lucy Miller Suzanne Baum

Christine is a Leona is an editor and Lucy is an ex-national Suzanne is a celebrity
performance nutritionist, journalist who is passionate gymnast and qualified PT. interviewer and lifestyle
chef, author and keen about cycling. She travels She is also a nutritionist editor. She has written on
runner. She runs online all around the world in and life coach who loves fitness and wellbeing for
programmes and pursuit of incredible nothing more than to go over two decades and also
works with athletes. places to ride. for a run or do a gym specialises in reviewing
christinebailey.co.uk session. @lucycmiller beauty products.
Behind the scenes at WF this month...
Christine is working with rugby

player Heather Fisher to support Editor Sarah visits Essex-based Float
Writer Suzanne meets cover model & Booch to try flotation therapy,
girls with their sports nutrition.
Karen Hauer in Feb 2020. Read her
followed by a tasty kombucha.
latest interview on page 16.
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WF_April_22_Bodypower Sports Plc_FP.indd 1 09/03/2022 14:19
ABOUT YOU
ABOUT YOU
Share your views on any aspect of fitness and become part of the Women’s Fitness community
GAME CHANGERS
STAR LETTER Thank you for The fit list (March issue). Learning
STRONG GOALS more about 10 athletes such as Bethany Hamilton,
Tia-Clair Toomey, Rachael Blackmore, Courtney
I loved reading your
Dauwalter and many more amazingly fit and
feature How I build my
healthy women enjoying what they are doing was
body: Karenjeet Kaur
fascinating. My senior school produced quite a few
Bains (March issue).
professional athletes, who are still going strong
Karenjeet is the
in tennis,
first female Sikh
swimming,
powerlifter to
table tennis,
represent Great
archery,
Britain and it was
football
most interesting to
and rugby.
learn more about
I have
her fitness and
always
performance. She is
enjoyed
truly inspiring, and
sport and
I found this article
did sports science at university, teaching football
very helpful. I lived in
in America for two years. Schools are important
New Zealand for two
for encouraging children and young people to
years and took up
participate in a range of physical activities and
CrossFit, which involves a lot of weight lifting. Over the past
to understand how such activity is beneficial to
few years in the UK, CrossFit has become more and more
health and mental wellbeing. Fortunately, I had
popular, and a lot of its members are women. It’s a vital part
excellent sports teachers at my school who pushed
of my wellbeing regime now, and I’ve found that the weights
to gain the right equipment for lessons!
room is not full of shouty men throwing huge weights
around! I love my hour-long sessions, doing mobility Nia Drury
warm-ups, strength or skill practice, and a Workout of
the Day. I'd recommend CrossFit to anyone.
SPRING FORWARDS
I enjoyed reading Strong for spring (March issue).
Leonie Scott
With spring around the corner, I had a ‘spring’ in my
step to get myself fitter. A discarded Christmas
We’ve found your sole mate! present, dumbbells and kettlebells, gathering dust
This month, Leonie wins
in the corner of my bedroom, are now being used
a bundle worth £50 from
Enertor, shock-absorbing and thanks to your workout plan. It was so simple to
energy-returning running follow, and effective, too. I can feel changes in
insoles to take care of your my body already! What better way to reach my
every step, and anti-blister goals. Your workout has been critical to building
socks so light you won’t know
muscle and burning fat in the comfort of my own
you’re wearing them.
Both are available home. I’m inspired; thank you so much.
from enertor.com Bethany Webb
WRITE IN AND WIN! Want to air your views on the magazine or on a fitnes s topic? Write to tell us
what ’s on your mind and you could win a prize. Email w f.ed@kelsey.co.uk or
write to us at: Women’s Fitness magazine, Kelsey Media, The Granar y, Downs Cour t, Yalding Hill, Kent ME18 6AL.
@Wome n sFit ness uk @Wome n sf it ness uk Facebook.com / Wome n sf it ness ma gazine
8 Women’s Fitness
008_WF_APR22_about youEB.indd 8 08/03/2022 13:58

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T h i s m o n t h’s h o t t e s t t h i n g s t o d o , b u y a n d t r y
FIT BUZZ
Made to
move
The catsuit has made a
comeback, so jump on the
trend wearing The Body,
£120, from sustainable
activewear brand Contur
(conturuk.com). This
flattering and functional
all-in-one fits like a glove
and provides breathability
and stretch where you
need it, while the eco-
friendly double-knitted
scuba fabric, with a soft
brushed inside for extra
comfort, gives squat-proof
coverage. Wear it in or out
of the gym.
Words: Joanna Ebsworth
011-014_WF_APR22_fit buzzEB.indd 11 09/03/2022 13:39

FIT NEWS
VISIT THIS…
Take a hike
Help to stop dementia in its
tracks when you take part
in the Alzheimer’s Society’s
Trek26: a series of 13- and
26-mile treks in seven
breath-taking beauty spots
across the UK. The first trek
kicks off in London on
May 28th and the final trek
takes place on the South Devon
Coast on September 10th,
with other treks happening in
between in the Lake District,
the Cotswolds, the Peak
District, the Brecon Beacons
and Stone Henge. Whether
you’re an avid hiker or a
beginner who just wants to
take in the views, there really
is a trek for everyone, so sign
up now and help to raise vital
funds for the 900,000 people
currently living with dementia
in the UK. Sign up online at
alzheimers.org.uk/trek26
TRY THIS…
Go wild
Built for speed in the
great outdoors, the
ECCO Biom 2.1 X
Country, £130, is perfect
for trail running and fast
hiking. Breathable,
lightweight and oh-so- WEAR THIS…
comfy, this sporty hybrid
shoe is powered by
Spring into
Biom Natural Motion
Technology to help
action
Spring is all about new
propel you along the trail beginnings, so why not
by encouraging your foot refresh your workout
to move more naturally wardrobe with a few pieces
and efficiently, while the from the new Dare 2b x Laura
outsole provides superb Whitmore Edit? Launching
grip, multi-directional on March 29, you’ll find
traction and stability. versatile leggings, sports
bras, fitness tops and outdoor
jackets available in a signature
pastel pink and lavender
colour palette for the new
season, plus the addition of
a swimwear collection for the
first time, including this Make
Waves Swimsuit, £35, made
from recycled plastic bottles.
Available in sizes 6 to 20, with
selected pieces up to a size
28, there really is something
for all outdoor and fitness
lovers; dare2b.com

WEAR THIS…
Beat the bounce
For incredible breast support with a perfect fit
and uncompromising comfort, check out the new
range of Triumph Triaction sports bras. The
universally-flattering styles range up to H-cup, so
women of all shapes and sizes can be ‘active with
comfort and confidence’, no matter their activity
level. Best of all, every breathable and lightweight
bra, including the Triaction Hybrid Lite Sports Bra,
£50, is designed to be multi-functional and work
on a support and style level, so you can wear it
through the day in comfort before jumping into
gym or an at-home workout. See the full
collection at uk.triumph.com
TRY THIS…
Peddle power
Raleigh has redesigned its bestselling range of Motus eBikes and we
couldn’t be more excited. Lauded for its quality, comfort and sophisticated
tech at an affordable price, the new collection consists of five different
models available across 10 colourways so that riders of all ages, abilities
and personalities can enjoy morning commutes and weekend adventures
with effortless ease. The new Raleigh Motus Tour (seen here; from £2,499)
comes with an inbuilt Bosch PowerTube battery for a sleek and modern
look, allowing up to 80 miles of almost-silent assisted riding on a single
charge. All Motus electric bikes come kitted out with full mudguards,
a kickstand, reflective tyres, powerful hydraulic disc brakes and a 7-speed
gear system, promising a safe, comfy ride whatever the season. See the full
range at raleigh.co.uk
BUY THIS…
Ease the tension
The Therabody PowerDot 2.0 Duo
(£325; therabody.com) is a smart
electrical muscle stimulation device that
provides instant, natural pain relief to
aid recovery from exercise with the help
of the PowerDot app to guide pad
placement and customise intensity. Even
better, you’ll never have to skip a workout
again when it’s that time of the month
thanks to Therabody’s new Period Pain
Relief Program, which uses one of the two
types of electrical stimulation from the
device, TENS (transcutaneous electrical
nerve stimulation), to provide instant pain
relief from muscle cramps by stimulating
the release of endorphins and
suppressing the signals that tell the brain
we are experiencing pain. Clever stuff!

FIT NEWS
DO THIS…
Feel the burn
Global fitness franchise F45 has
announced superstar Hollywood PT
Gunnar Peterson as its new chief of
athletics and, to kickstart his new role,
Gunnar has designed an exclusive
workout that will be available in all F45
gyms this spring. The Gunner Peterson
Workout is based on a pyramid style
of training that combines cardio,
resistance, agility and core movements
to push you to the max by increasing
your weights as you move through
each circuit, thus helping you to build
strength and endurance like an athlete
and experience the ultimate full-body
burn. Find out more at f45training.com
WEAR THIS…
Make a splash
Love the water but hate the stripping off? Modest swimwear brand Pretty Sassy Lady
(prettysassylady.com) has the answer! Enjoy indoor pool sessions and year-round
outdoor swimming in inclusive style with its bright and bold designs, including this
stunning Pretty Sassy Lady Rash Vest, £44.99, and matching Swim & Gym Legging with
built-in skirt, £59.99, or buy the Co-Ord Set for £98.99. Ethically made from sustainable
fabrics that are breathable, quick drying and chlorine resistant, with built-in UPF 50+ sun
protection, we think covering up never looked so good.
TRY THIS…
Fuel up
Healthspan Elite has co-created a
new range of savvy performance-
enhancing supplements with
the All Blacks to improve your
performance, boost muscle recovery,
reduce joint pain and help with Long
Covid recovery. The 32-product
range consists of five protein
powders – including the fruity Clear
Whey Protein Isolate, £39.99 for 750g
– as well as vegan-friendly Protein
Bars available in three flavours,
nine vitamins, energy gels and
performance powders such as
Pre-Workout Fuels, Beta-Alanine
and Performance Greens. Great for
fitness enthusiasts, prices start from
£6.99; healthspanelite.co.uk

ADVERTORIAL
KEEP ON
ROLLING
Pedal for speed, style
and comfort with the
women-specific bikes, kit
and accessories from SCOTT’s
Contessa Signature Collection
W
hether you’re pedalling your ride, from the technical gravel
around on the trails or collection that provides all-day
heading on a serious comfort, to the aero-performance
cross-country adventure, investing in primed road range, or the trail range
some reliable women-specific kit is that features practical, breathable
going to make all the difference to designs for those long days on the
how far and fast you ride. Enter the mountain bike.
2022 Contessa Signature collection
from SCOTT, a mix of bikes, cycling CRAFTED WITH CARE
apparel and equipment, built for an When designing the Contessa
array of cycling disciplines, from road Signature series, not only did SCOTT
cycling to mountain biking to gravel want to craft great products with
riding. And best of all, the collection creative and functional features, but
has been made by women for women it also wanted to create a collection
who are serious about the way their of apparel that women actually want
bike gear looks and performs. to wear – clear and simple, so you can
focus on the ride. Perfectly tuned for
Photography: Kathrin Schafbauer
BIKE FOR ALL all kinds of riders, whether you seek

The feminine-styled range consists versatility for never-ending adventure,
of six bikes, including the SCOTT or a supreme fit and comfort for
Contessa Addict Gravel 15 Bike maximum aero-performance in your
(£2,549), the Addict eRide 15 Bike quest for speed, this is the range to
(£6,299) and the Contessa Addict RC go for if all you want to worry about is
15 Bike (£5,699). There’s also a range how hard and far to pedal. Ride on!
of clothing and accessories to match Find out more at scott-sports.com
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COVER MODEL INTERVIEW
016-019_WF_APR22_cover model ITWEB.indd 16 08/03/2022 14:00

AB FAB!
We step out with one of the world’s most-famous dancers
and ask Strictly’s Karen Hauer to share her fitness and
motivational tips to help you reach new heights
WORDS: Suzanne Baum
E
ver since spends most of her time As a dancer, you’ve body, both physically
Hauer joined flying through the air, she often described your and nutritionally, is so
the Strictly is very much grounded. body as a machine. vital, as my days can
Photography: Blake Ezra Studios | Hair and make-up: Ayelet Garson
Come Dancing The Venezuelan Latin Has it always felt sometimes consist of 11
cast in 2012 she has kept ballroom dancer, who is that way? hours of dancing work.’
us all on our toes. From currently performing ‘Dancing is part of my
her breath-taking floor in the Firedance show life, it is what defines me. What is it about
work, stunning outfits and (firedancelive.co.uk) I don’t know life without dancing that you
celebrity dance partners, with Gorka Marquez, dance as I have been love so much?
she has given viewers a lot is passionate about doing it since I was a ‘It fills me with
to twist and shout about. encouraging women to little girl. The nature confidence knowing my
As the show’s longest- embrace fitness and live of my job means it is body is working hard and
running professional their best lives. important my body feels strong. With dance
dancer, the 39-year-old So, who better to ask for works like a machine. It is you can get lost in the
– who turns 40 this April some advice and tips to a bit like how you fill your moment and, because
– is used to the highs and help us stride out in style car up with petrol – in life is so fast-paced,
lows of the competition than the dancing queen order to work it needs to when I dance I am able to
and being in the public herself? Here’s what she have the right fuel. That concentrate on the here
eye. Yet, for someone who had to say… is why caring for my and now, be present.

I can get lost in the world of music and to pinch myself. I’m this small girl from punish yourself. I also think, however
it stops my brain from over-thinking.’ New York Bronx that could have chosen much you may not want to exercise, try
a wrong turn in life, but I chose the and do a small bit as, if you do, you will
You have had such a colourful right path and made a name for myself. feel so much better for it. Go for a walk,
and successful career. Has there I don’t feel any kind of celebrity as my clean the house – movement helps.
ever been a time when you family keeps me grounded and my Love your body, too. I’m often asked
have struggled with the job? mum instilled such great values into how I get my abs and I have to say
‘I feel like I have been on a train the me. I just strive to do the best I can.’ to people: “Don’t get fixated on your
past 30 years, working non-stop and body”. Of course I have abs, as I am in
always on-the-go with my job, so the When it comes to nutrition, a job where I dance all day. If I didn’t
hardest time has been when I was how do you keep yourself work in fitness, then my physique
forced to come to a stop. And that fuelled when you are dancing wouldn’t be like this.’
happened when I hurt my knee last 11-hour days?
year and couldn’t dance, which led ‘I love talking about food and What do you like to do
to me struggling both physically and encouraging people to eat well outside of dance?
mentally, and put me in a bad place and not diet. People always have this ‘To be honest, the only day I don’t
in my head. Not only was I not used assumption that dancers eat nothing really work is Sunday and then
to not moving my body, I was scared and live on lettuce, but that couldn’t everyone knows I love to be with my
I may never heal properly and be able be further from the truth. I have to eat dogs. They are my best friends and
to dance to my best ability. more as I need to fuel my body and they have been the best medicine for
‘The good news is, however, that have the energy to keep going. As me when I couldn’t dance. I still need
injury forced me to stop, to slow down a professional dancer, you have to to ensure my muscles stay strong
and acted like a reset button for me. respect your body and feed it well, outside of dance, so you may find me
I still have physio daily but it meant, not live on air. I eat a lot of chicken and on the yoga mat stretching with them
after the break from dancing, I was able vegetables, protein bars and carbs, beside me.’
to come back to work feeling the best and, if I want to eat a doughnut or two,
version of myself ever. I think I came to I do. Plus, I swear by vitamins – I take And finally, what are the
terms with the fact that as I am getting turmeric and magnesium to help keep best motivational tips you
older, my body will have its knocks and my bones strong.’ can give us?
that it is just part of change.’ ‘I think having respect is a huge thing.
You have spoken quite openly If you have respect for yourself and
And what about the most about your mindset and the those who you work with and who
memorable parts of your career? times you feel vulnerable. What surround you it can be a really powerful
‘There have been so many. Obviously, advice would you give to people and uplifting thing. I love structure in
being the longest professional dancer who are struggling with their my life, to know what I am doing on a
on Strictly has been amazing, I feel own mental health? day-to-day basis, but it is so important
lucky to have met so many brilliant ‘I have learnt that you always need to be flexible, too, and not always feel
people – from my first partner to be kind to yourself. If, for example, the need to take control. And focus
Westlife’s Nicky Byron to last year’s I have my period and feel rubbish, I on the positives you have in life.
Greg Wise. In fact, I just feel lucky, allow myself to go to bed and not feel I went to a very dark place when I had
full stop. guilty. The same goes for food: if I’m on my injury, but you need to learn not
‘I can’t believe I do a job embracing my period and hungry, I’ll stuff my face. to fixate on the bad things and just
something that I love so much, I have And you must remember, don’t ever focus on the good.’
Follow @karenhauer on Instagram for details on her upcoming tours

‘I have learnt
that you
always need
to be kind to
yourself’

WORKOUT WARDROBE
Gear up
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COMPILED BY: Joanna Ebsworth
Winning jersey Stay connected

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020-021_WF_APR22_workout wardrobeEB.indd 20 08/03/2022 12:11

WORKOUT WARDROBE
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This ponytail-friendly Lazer Sphere MIPS
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lightweight Sundried Apex Bib Shorts,
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Lightweight, comfortable and easily
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These Triban 500 Bibless Cycling Shorts,
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rain out of your eyes; velovixen.com
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This Tri-Fit Sykl Pro Earth Long Sleeve Rain or shine
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Smart Trainer, £999.99, delivers improved
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020-021_WF_APR22_workout wardrobeEB.indd 21 08/03/2022 12:12

TRAINING TIPS
MEET THE
EXPERTS
JOEY BULL
Joey is a four-times
UK Fitness Champion and
a PT of 30 years. She’s also an
author, dance teacher, former
GB adventure racer and flag
flyer for the fit 50+.
youtube.com/joeybull
KENDALL SCALES
Kendall Scales is a lead
physiotherapist and women’s
health lead at Ten Health &
Fitness, with a background in
sporting therapy. ten.co.uk
LOVE YOUR WORKOUT

Have you fallen out of love with exercise? If you’ve lost
your motivation to move, don’t feel glum. Our experts
KAT FARRANTS
have the know-how to help you get your mojo back Kat Farrants is founder of
Movement for Modern
Q What advice do you have is a tough one. Confidence can get knocked, and Life, dubbed ‘the Netflix
for someone who has the thought of getting back to where you were can of Yoga’. Her mission is to help
you live a happier, healthier
fallen out of love with exercise be a daunting one. Your identity as a “pretty good
and more sustainable life.
and is struggling to stay fit? exerciser” isn’t there anymore and you might movementformodernlife.com
re-examine who you are. Is it a mini-rebellion
Joey Bull says: against all the discipline you had? When so much
‘The best place to start is with was under control, how can you have lost control?
a simple question: Why did ‘What were your reasons for exercising before,
you exercise in the first place? and what would be your reasons to get up and start
Exercise is a crucial component again now? What are you seeking – a confidence
to all-round health and fitness, boost, energy, better movement, focus, pride,
but it is also a prop for many. accomplishment? How do you want to identify SARAH CAMPUS
“Exercising keeps me sane” is a yourself? Find the word that resonates with you, Sarah Campus is a personal
Photography: Shutterstock
common reason for moving, as is then follow it up with action: “What does exercise trainer, nutrition coach
and founder of
“It’s something I’m in charge of”. bring me? Satisfaction and pleasure!”. Whatever
LDN MUMS FITNESS,
But when your exercise ability your reason, remember the difference between a holistic wellness solution
increases, the pressure to keep “I’d better do this” and “I’ve got to do this”. Seeing encouraging all women to
improving rises, and you reach exercise as a positive choice rather than homework make health their priority.
such a height that ensures any fall is the key.’ ldnmumsfitness.com
022-023_WF_APR22_Q&AEB.indd 22 08/03/2022 12:13

TRAINING TIPS
Q For someone who is

returning to exercise
after injury and not finding
the motivation to move,
what tips do you have?
Kendall Scales says:

‘When returning to exercise
after injury, appreciate that
your body is unlikely to be at the
level it was pre-injury. So, start
by reducing your load (whether
Q For someone who
started exercising for
the first time in January but
time, speed, reps or sets) is finding that results have
and then build it back up stagnated, what can be done
progressively. Take a look at to keep their enthusiasm
your weekly fitness regime, too. for keeping fit alive?
Mix sessions of strength and
conditioning in with your cardio. Sarah Campus says:
This will help to prime your body, ‘You may not be exercising as
so that it can handle the gradual much as you were at the start
increases in your training. of January and this can be for
‘Some form of low-impact a number of reasons. Perhaps
exercise such as Pilates is great you set the bar really high –
for building strength through key at the start of January, you
muscle groups, such as your core aimed for five sessions but
and stabilising muscles. This now you’re “only” doing
will help to decrease the risk three. Maybe you’re pressed
of re-injury as you increase the for time, or feeling fatigued.
effort, frequency and load in If exercise is new to you or the
your workout programme.
‘If you’re still apprehensive
about returning to an
challenges are getting harder,
you may well feel tired. You
may also feel tired because
Q It’s not uncommon to experience a loss of
enthusiasm for yoga, perhaps after passing
a certain level of difficulty or doing regular
activity, find yourself a good you’re doing too much for what practice for a long time. What tips do you have
physiotherapist. Physios aren’t your body can recover from. for overcoming a yoga plateau?
just there to treat injuries, they Rest is your best friend for
can provide you with support avoiding burnout. Kat Farrants says:
to return to exercise safely. ‘So what can you do about ‘If you start to feel a lack of enthusiasm or
Your physio can assess the it? Level-out the bar – setting motivation, it’s time to change things up. Explore a
injury (no matter what stage of unrealistic goals can make you different style of yoga, change when and where you
recovery you are at) to advise feel like you’re not doing well, practise or try a new teacher, as this can really help
you when and how you can when in reality, doing any to bring the joy back to your practice.
return to exercise. They’ll discuss exercise is amazing. Factor in ‘It might also be a good time to challenge your
your goals and can set up a extra rest days. Yes, this may thinking around what yoga means to you and why
return-to-activity programme. mean doing one less workout you are choosing to practise it. If you’re used to
Plus, they’ll hold you accountable each week, but you may get doing a very energetic, invigorating type of yoga,
if you need motivation!’ more from your training don’t be afraid to try something more calming such
because you’re well-recovered as qigong, which combines meditation, controlled
and feel better for your breathing and gentle movement.
sessions. Buddy up. If ‘It’s also worth remembering that the simple act
motivation is lacking, try of mindfully walking and consciously breathing in
buddying up with somebody nature is also a form of yoga and can be a beautiful
for one session a week. And way to find connection and a sense of deep-rooted
finally, give yourself a break. peace, helping you to experience a new found love
Even if it takes you six weeks to for your unique yoga journey.’
finish a challenge set over four,
that’s better than not doing it Need expert advice to hit your goals? If you have a question for any of
at all, don’t you agree?’ our experts, please email it to wf.ed@kelsey.co.uk
022-023_WF_APR22_Q&AEB.indd 23 08/03/2022 12:13

TRAINING SECRETS
‘HOW I
BUILD MY
BODY’
FLORA
DUFFY
MEET
THE ELITE
Dame Flora Duffy DBE is a
Bermudian triathlete who
competed in the Olympics in
Beijing, London and Rio de
Janeiro, before winning a gold
medal at the 2020 Tokyo games. In
2016, she became the first person
to win three world titles in one
year: the World Triathlon
championship race, the Xterra
world championships and the ITU
Cross world championships. She is
the first woman ever to have won
an Olympic and World title in the
same year, and the first ever
Bermudian Olympic gold medallist.
024-025_WF_APR22_HIBMBEB.indd 24 08/03/2022 12:15

TRAINING SECRETS
CARDIO to any weaknesses I have. on stroke work and Specialized bike without
‘I swim and cycle six days Triathlon is a full-body technique, followed by wearing a helmet. I also
a week, run five days a sport, so I train my upper an easy 20-minute run. have a Hammerhead
week, and do two body, shoulders, back That might sound like a Karoo 2 bike computer
strength sessions in the and core for swimming. lot to some people, but (£359; uk.hammerhead.
gym, typically training for Plus, I do lots of deadlifts I find it really nice. I’m io), which tracks my heart
around 25 hours a week. because they work the done early and can have rate, distance, speed
Everything else is about glutes, hips, hamstrings the rest of the day to and power. I hate riding
recovery (eating, and the posterior chain do something for myself without my power meter,
napping, massage and for cycling. I also do – have a long nap, get a which is connected to the
physio), although I do get plyometrics for running, sports massage and focus Hammerhead unit so I
little pockets of time so I really mix things up, on hydrating and getting can see my numbers, and
carved out so I can spend which I enjoy as I find enough food in. Napping I can’t imagine going for
time with family or go on swimming, cycling is my biggest recovery a ride without being able
a date with my husband. and running quite tool, alongside getting to see all my stats. You
A little bit of “me time” one dimensional.’ eight-to-nine hours of can also set up a route so
is super important when sleep every night.’ a map will appear, and
I am following a very NUTRITION you can go off on an
intense training regime. ‘Nutrition is something VITAL KIT adventure. It’s a really
I pretty much wake up at I’ve learnt about over ‘Triathlon involves a lot cool piece of tech.’
6.15am, eat, train, eat, time, and it’s a crucial of kit and gadgets but,
Flora Duffy is an ambassador for
train, nap, train, eat and part of performing and most importantly, I could Hammerhead cycling computers.
sleep, then get up to do recovering well because never ride my beautiful Find out more at hammerhead.io
it all again! The goal is I do train a lot. Also,
always to get faster and training at altitude in
stronger by working Boulder, Colorado [Duffy
in specific periodised splits her time between
training chunks that build Stellenbosch, South
upon each other to get Africa, and Colorado to
me in the shape I need to avoid winter weather]
be race ready. Typically, puts another level of
I keep things balanced by demand on my body, so
training for the swim, bike I need to fuel adequately
and run fairly evenly, but and understand the load
I have definitely put more my body is undergoing.
emphasis into my running My coach often messages
over the past few years me before a big training
– not by running more, day to remind me to
which can lead to injury, eat enough carbs. I can
but by working on struggle to eat the
my biomechanics and amount of protein I need
running form, and
working in the gym to get
per day, which is quite a
lot, so protein shakes
‘My greatest achievement…’
stronger, which I can then are vital, and I also use ‘Taking gold in Tokyo to win Bermuda’s first-ever
translate into my running.’ energy gels and bars gold medal, and being a woman to do that, was
while I’m out training incredibly special. Races can come and go, but to
STRENGTH on three-to-four-hour leave that kind of legacy at that moment in time
‘I’m trying to build bike rides.’ was pretty powerful, especially when everyone has
watched me grow up and do every little race in
strength by lifting heavier
Bermuda, and then I’m suddenly at the Olympics
weights – as my racing RECOVERY

winning a medal. It’s incredible, what it’s meant
picks up, the intensity will ‘I might not be completely
to the community in Bermuda. I’ve always been a
back off – and I also focus “off” on my one rest big believer that sport can really open doors and
on injury prevention day, but it’s definitely far provide opportunities for people at any level,
with prehab and rehab easier. I’ll do an easy not just on a world-class level, so it’s pretty cool
exercises that are specific swim for an hour, focusing to see the kids be inspired.’
024-025_WF_APR22_HIBMBEB.indd 25 08/03/2022 12:15

WF_April_22_JLL Fitness_FP.indd 1 04/03/2022 12:56
Exercise news Wo r k o u t p l a n s Training tips
FITNESS
* *
You already know that regular exercise

is good for your body, but an
Water
unexpected benefit might be that it
can remedy dry, itchy eyes. Every time
we blink, our eyes are covered in
works tear film, an essential and protective
coating, but when any part of the
tear film becomes unstable, eye
symptoms such as itchiness can occur.
Researchers from the University of Waterloo were
interested to find out whether exercise could help.
‘With so much of our activity tied to screen usage,
dry eye symptoms are becoming increasingly
common,’ they said. ‘Instead of having to use eye
drops or other alternative treatments, our study
aimed to determine if remaining physically active can
be an effective measure.’ The scientists performed
visual examinations on 52 participants both before
and five minutes after they exercised, discovering
that all participants experienced a boost in tear
quantity and tear film stability after working out.
Words: Sarah Sellens | Photography: Getty Images
There wasn’t a dry eye in the house!
027_WF_APR22_fitness intro.indd 27 08/03/2022 14:03

FIT FOCUS
THE COVID EFFECT

Even a mild Covid infection can take its toll on
the body, so when and how should you return to
an exercise routine, and where can you seek help
if you’re struggling? We quizzed the experts
W
hen fitness fan
Victoria Martin*
became symptomatic
with mild Covid, she treated it
as she would any other illness,
with complete rest followed by
gentle activity when she felt
better. But her return to
exercise was slow – a two-mile
walk was leaving her feeling
fatigued, and a cycle around
the block made her breathless.
Her fitness returned, but it was
weeks before moderate activity
didn’t feel like hard work
– something experts say is
commonplace. ‘Covid is still an
illness from which people take
quite a big hit,’ says Dr
Rebecca Robinson, sport and
exercise consultant at the experiencing long-term and some breathing rehab. After
Centre in Health and Human difficulties – a condition that has that, if you feel totally fine, kick it
Performance (chhp.com). ‘It become known as Long Covid.’ up to more of a moderate activity
involves all of the bodily such as a brisk walk or a light jog,
systems and it can take time to IS IT SAFE TO EXERCISE? then check in on your heart rate,
Photography: Shutterstock *Not her real name **Guidance is for mild and
recover from.’ This might have you wondering your breathing and your energy
uncomplicated Covid. If in doubt, speak to a healthcare professional
Indeed, Dr Robinson notes that whether it’s safe to exercise after levels. If you feel more fatigued
many report feeling short of a mild Covid infection, and while the next day, take a day off. Hold
breath, tight in the chest, and isolation rules have changed, two days the same so that you
even noticing a higher heart rate the current advice is still to rest know there’s no reaction, then
when exercising up to a month until you feel better and then move on. If there’s a reaction,
after an acute Covid-19 infection, gradually reintroduce activity. stay at the level that was
but the effects can also be ‘Even if you feel OK, I’d suggest symptom-free.’
longer-lasting. ‘It’s becoming at least five days of rest because Be mindful of the signs that
increasingly apparent that Covid your body has taken a hit, it’s you need to take it easy, too.
affects each person differently,’ fighting an infection and is ‘Watch out for increased
adds Adam Hewitt, head of putting its resources elsewhere. ’ perceived exertion, a heart rate
Clinical at Ten Health & Fitness says Dr Robinson, noting that that’s more than 10bpm higher
(ten.co.uk). ‘Some people are you may have to wait longer than you’d expect, difficulty
suffering mildly and recovering for symptoms and fatigue to go. breathing, dizziness or
quickly, while others are being ‘Start with some light walks, palpitations,’ says Dr Robinson.
severely affected and range-of-movement exercises ‘These are reasons to stop and
028-029_WF_APR22_fit focusEB.indd 28 11/03/2022 13:18

FIT FOCUS
rest initially, but if you experience known, conditions. Symptoms 3. RESET YOUR
significant symptoms or chest of these conditions can often be EXPECTATIONS
pain, or symptoms last more than addressed and improved through Next, even if you’re feeling OK,
four weeks, seek medical advice.’ clinical exercise prescription.’ try doing some low-intensity
The pros agree that rest will activity. ‘The body doesn’t know
certainly help your body to fight 2. DO BREATHWORK the difference between
the infection, but that it is also Breathwork can be a great way to recovering from physiological
important for your long-term kickstart your fitness regime. stress and recovering from a
health to return to activity. ‘Even though it doesn’t sound hard training session, so if you
Unsure of where to start? These like a lot, breathwork can be very jump straight back into hard
simple steps could get you good, not only because it helps training, you can push your body
moving again. strengthen the diaphragm but back to an under-recovery stage,’
also because it can calm down explains Dr Robinson. Stretching
1. SEEK SOME SUPPORT the nervous system’s fight-or- – especially in the thoracic/upper
First things first, get support flight response that appears back region, which can get quite
from a qualified practitioner. heightened in some people after tight after a Covid infection – can
‘Working with an expert will Covid,’ says Dr Robinson. Focus be a good recovery activity,
put you in the best place to on breathing deeply and filling as can some easy walking and
recover from Covid,’ says Hewitt. your lungs with oxygen. ‘The mobility work.
‘While we’re still learning about heart and lungs are the organs
the exact effects on the body, hit hardest by Covid, so 4. TAKE A 360° APPROACH
Covid has similar effects on the improving their function is the Be mindful of the other things in
cardiovascular system and lungs biggest opportunity to reduce your life that might impact your
to those seen with other, better fatigue,’ adds Hewitt. energy levels. ‘Learning about
things we can monitor like how
our breathing feels, what our
heart rate is doing, and also our
NEED energy levels, is really important,’
FURTHER says Dr Robinson. ‘We always
HELP? want to try to fit exercise in, but
sometimes rest and a gradual
The TenClinical
return pay more dividends.
Coronavirus
Recovery programme Thinking about work, life and
(ten.co.uk/clinical) is a exercise balance, can we
rehab programme that delegate or put aside a few
has been designed other extra demands on our
to help reduce the
energy and time whilst we
impact of Long Covid
symptoms and help optimise recovery?’
patients recover
faster from its impact. 5. DON’T RUSH IT
The programme is Some people will feel good when
available in-person in
exercising in the weeks after
studios across London
and virtually through infection, while others will feel
Ten’s virtual fatigued. Respect your body and
clinical sessions. take it one day at a time. ‘You will
have days where you feel good,
where exercise is easier, then the
next day you may just walk to the
kitchen and it tires you out,’
explains Hewitt. ‘Fatigue which
you previously recovered from in
one day can extend into multiple
days when you are suffering from
an illness. Accept that recovery
will not be a linear progression
from illness back to wellness.’
028-029_WF_APR22_fit focusEB.indd 29 11/03/2022 13:19

FITNESS INSPIRATION
VICTORIA PENDLETON
‘Exercise
helps me
process my
emotions’
Double Olympian cyclist Victoria Pendleton is used to spinning a lot of
things. Here, we asked the retired champion to share her secrets and how
she has managed to steer her way through the good and bad times
WORDS: Suzanne Baum
A
s one of Britain’s most successful You have had an essential part of my life.
Olympians, Victoria Pendleton is used to incredible career. I constantly need to
life in the competitive lane. The 41-year-old What have been be on-the-go doing
– who won gold in Beijing in 2008 and at the highlights? something as it helps
London 2012 – dedicated her life to the sport for over ‘It was winning gold quieten my brain, which
two decades, but has not always had an easy ride. For in the 2012 Olympics can go into overdrive if
the track cycling star, who has spoken openly about – achieving the top I’m sitting still. Working
her mental health struggles, hit an all-time low after medal on home ground out means my head
she bowed out of the sport 10 years ago. was incredible. I can is occupied with the task
After the extreme highs and lows of her career, still hear the crowd in hand and it helps me
the athlete was diagnosed with depression as she cheering and the sense process my thoughts and
struggled to forge a new life outside the elite sport of euphoria at the win emotions. I still cycle,
she had dedicated herself to since the age of nine. being such a huge obviously, but I also
Breaking the cycle of her health issues was no mean success. It was the most complement it by
feat but, like the true champ that she is, Pendleton magical experience.’ working out at the gym.’
managed to pull herself through and is back once again
leading life in the fast lane. As a former What are your
Here, she tells us about her road to recovery, how she Olympian, is fitness favourite exercises?
managed to turn her life around and why – by following still very much part ‘For my body, it is very
her own exercise and nutritional goals – she feels in of your life now? important for me to
the best shape both physically and mentally. ‘Yes, exercise is an focus on strength and
030-033_WF_APR22_Victoria PendletonEB.indd 30 09/03/2022 13:41

FITNESS INSPIRATION

FITNESS INSPIRATION
‘I just love the rush

and excitement
of being given a
huge challenge...’
Photography: Ian MacNicol, Getty Images
conditioning exercises, a friend or as a team so How important a part does

so I tend to do them you get the camaraderie, nutrition play in your life?
three times a week with otherwise it can be quite ‘Things have changed so much since
weights at the gym. I also lonely. It puts a lot of I was competing. The minute I retired
love running but after strain on your muscles, from the sport I became vegetarian
taking up life as a so start by using your and have eaten only plant-based food
jockey seven years ago, legs in a Spinning class since. I was so fed up of having a career
horse-riding is my to build them up and get where for years I was under the
passion, and it really the sensation. Even as an guidance of my team, who basically
helps exercise my calves elite cyclist I would never indicated I had to eat meat to have
and arm muscles.’ listen to music when the strength to compete. It was very
I was riding, as the most gruelling, and now we know as athletes
For someone new to important thing is to that is not the case whatsoever – you
cycling, what would always be aware of your can be a vegetarian and succeed at
be your advice? surroundings. I think that the top of your game!
‘Cycling is such a is why I was so lucky as ‘I’m an ambassador for a new
fantastic sport but I’d a competitor that I never plant-based drink from SlimFast, which
suggest doing it with had any bad injuries.’ I am a huge fan of as it is the perfect

FITNESS INSPIRATION
VICTORIA’S DAILY DIET

Breakfast
‘I usually have
either porridge with
water, or some kind
of vegan muesli
with oat milk and
lots of fruit.’
Lunch
‘Something
light – either
a veggie or
salad wrap,
or some oat
crackers Dinner
Snack
spread with ‘I love to cook fresh and
‘I love the new SlimFast
hummus.’ healthy vegan dishes from
Vitality balanced
scratch because it’s really
nutrition shakes which
important to me to know
are plant-based, full of
what’s in the food I eat.
vitamins and minerals,
Whatever I make – and it’s
and taste great, too.
often some kind of curry
Vegan snacks can
– is always jam-packed
be quite hard to come
full of colourful, nutritious

by when you’re out
vegetables, and maybe
and about, so these
chickpeas or lentils for
shakes are perfect
protein. I like to experiment
when I need a quick
with lots of herbs and spices
hit of healthy.’
to create new flavours.’
‘After so long feeling I go. That sense of

I needed to please normality helped a lot.’
everyone around me, it
is so nice to be my own After your failed
boss. That sense of attempt at climbing
independence came Everest in 2018,
about through support is this something
from friends, being you would still
snack for people like me outdoors and my life like to do?
who are always on-the- working with horses as ‘I will absolutely attempt
go. As a vegan, it ticks a jockey, travelling solo. to climb Everest again.
all the right boxes and is The stigma around I am an adrenalin junkie
super tasty. It still shocks mental health in sport, – I just love the rush
me looking back at what and more generally, and excitement of being
I was told I had to eat has only recently been given a huge challenge.
and it so nice to have the challenged, with it I don’t allow myself to
freedom to choose what now finally being feel fear – I don’t care
I can and cannot put considered as an issue anymore about having to
into my mouth.’ that needs attention. be a people pleaser and
‘I also think it helps I have learnt to accept Victoria Pendleton is supporting the launch
You have spoken that, even though who I am. You have to of SlimFast Vitality shakes. Packed with
23 vitamins and minerals and suitable for a vegan
openly about your I achieved so much, I am face your fears in life and
lifestyle, new SlimFast Vitality balanced nutrition
mental health not in the public eye as learn to overcome them, shakes offer a quick hit of healthy that also pack
struggles. What much, so I can live a fairly and I believe I am in a a punch in taste. Visit Slimfast.co.uk or
helped you get past normal life without being good place to say I have @slimfastvitalityuk for more information.
the dark times? recognised everywhere done just that.’

GE
034-035_WF_APR22_adventure introEB.indd 34 08/03/2022 14:05

14-PAGE
OUTDOOR SPECIAL
GET OUTSIDE!
Want to take your gym training outside? tension and fatigue, than they did exercising
Hitting the green gym for any type of indoors. Another recent study shows that
physical movement could do more than just 20-90 minutes of outdoor nature-based
boost your fitness, it could also provide a activities, including exercise, are effective
type of fresh-air therapy that’s like no other. for improving mental health in adults. The
Indeed, more research than ever is showing mood-boosting benefits of a green workout
that the great outdoors provides wellbeing are so effective, in fact, that ecotherapy
rewards for the mind that a climate- programmes often include adventure
controlled gym just can’t replicate. One therapy – doing adventurous group
study in Environmental Science & Technology activities, such as rafting or rock climbing
shows that nearly everyone who exercised – as part of treatment. So, if you’re ready to
outdoors scored higher on measures of reap all of the mind and body rewards of an
self-esteem, enthusiasm, pleasure and outdoor workout this season, we’ve got just
vitality, and lower on levels of depression, the inspiration you need. Motivation, sorted!
034-035_WF_APR22_adventure introEB.indd 35 08/03/2022 14:05

OUTDOOR SPECIAL
TURN YOUR
WORKOUTS
INTO AN
ADVENTURE
Swap the gym for the great outdoors and
watch your fitness levels soar
WORDS: Mary Comber
E
ight years ago, Laura more dynamic challenge to the body
Kennington (@laurakairos) was than you’d get from gym equipment.’
a London PT, training clients in UK gravel biker Rachael Walker
the gym while itching to get active (@riderrachey) agrees. ‘Gravel rides
outdoors. Fast forward to today and can be long and hilly and are super-
superfit Kennington is an adventure beneficial for endurance,’ she says.
athlete whose achievements include
solo cycling the world’s longest OUTDOORS FOR ALL
coastal route in Ireland and solo Whatever your workout, there’s an
running the length of Fuerteventura. adventure to try and a thriving female
‘The more insight I gained into how community to support you. Swap
capable the human body is, the more pavement pounding for hill running or
curious I got about what my own Spinning for bikepacking. Start with
body could achieve,’ says Kennington, mini adventures, suggests Kennington.
who, as an ambassador for Ellis ‘One of my favourite things to do is
Brigham (ellisbrigham.com), uses her find places I’d like to visit and pick
human-powered journeys to inspire an adventurous way to get there,
others to get outside. ‘Our bodies for instance, a sunrise cycle mission.’
are amazing, and exercise should be Think you’re not fit, young or slim
a celebration of what you can do!’ enough for outdoor action?
‘The outdoors is for everyone,
FITNESS GAINS regardless of body size or shape,’
Kennington is one of a growing band says outdoor influencer Steph
of women trading their indoor Wetherell (@steph_wetherell). ‘There
workouts for adventure – from are so many options for everyone,
long-distance hiking and climbing to from beginner to experienced. Your
bikepacking and outdoor swimming ability doesn’t depend on your clothes
– and seeing their fitness and size, and there’s a great community
happiness levels skyrocket. ‘Adapting of plus-size outdoors women out
to the varied outdoor terrain and there to prove it!’
elements makes you stronger and Read on for advice and ideas to take
more resilient,’ says Kennington. ‘Trail your workouts outdoors…
running, for example, requires you to
use many more stabilising muscles on
the uneven ground, providing a much
036-041_WF_APR22_workouts adventureEB.indd 36 09/03/2022 15:19

Georgia Tindley
hits the hills
Go into Turn your walks or runs into an

the woods outdoor obstacle course and get
your fittest ever, says sports
scientist and trainer Ollie Martin,
whose clients jump, swing and balance
Georgia Tindley is an ambassador for Rab and Merrell

their way to peak condition on his Take Shape
Health Obstacle Gym (takeshapehealth.co.uk). ‘The
obstacles (such as monkey bars and balance planks)
create functional fitness by moving the body in every
way possible – you climb, run, step over things, bend,
lift, crawl,’ says Martin. ‘If you can get into the woods,
there’s so much you can do there, too, such as
balancing along logs, or step-ups on tree stumps.’
It’s also an ideal way to get fit for bigger adventures.
Try Martin’s tips:

• Be playful. Ask yourself: ‘How can I move my body
differently?’ Try walking backwards with closed eyes.
• Put your body through the seven key movement
patterns for a balanced workout – squat, lunge,
bend, push, pull, twist and walk.
• Hang off a branch for a pull-up or use a Leave the tarmac behind and test your
low-hanging branch for a body row or press. Run for stamina by joining the UK’s growing band
• Crawl up a steep bank to work core, hip and the hills of female hill runners, says GB mountain,
shoulder stability. trail and Skyrunner Georgia Tindley
(georgiatindley.com; @gtindley). Ascending
and descending steep routes strengthens
your glutes, quads, calves and core while improving
agility – and giving you a buzz! The ultimate
challenge is Skyrunning at altitudes over 2,000m.
‘I love the freedom of Skyrunning,’ says Tindley. ‘The
paths are rough, there’s scrambling, and the varied
terrain (such as snow or scree) and weather demand
different running techniques.’
Reap the benefits of hill running, whatever your

ability, with Tindley’s tips:
• Have fun exploring a new environment in your area
– it doesn’t matter if you walk the uphill bits!
• Pick a feature on the map, like a trig point, and plan
a route to get to it.
• Find a Skyrunning route you’d love to do
(skyrunninguk.com), then create a route near you
with similar elevation profile and terrain.
• The UK has a great hill-running scene. Or join the
Merrell Strava group (strava.com), where you’ll find
challenges to vary your training.
The Take Shape

Obstacle Gym
TINDLEY’S Rab
MUST-HAVE KIT Kinetic Ultra
Waterproof
Jacket
‘Playing on monkey bars, climbing nets,
Merrell (£180, rab.
balancing and crawling really is fun, and if
you don’t think it’s a workout, think again! It
Women’s MTL equipment)
builds the strength I need to ski and horse Skyfire Race
ride at high level.’ Ski writer, Abi Butcher Day (£100;
merrell.com)

OUTDOOR SPECIAL
TRY IT
Photography: Simon Weller

Dive into The RuckRaft Retreat, two days of
swimming and hiking along the south Devon
coastline; abovebelow.sc
Emily Wylde and friends

go RuckRafting
Love walking as challenging as you want – a short

and wild easy hike/run and swim or an epic
Swim swims? You multi-day adventure. Just pick a route
cross need to try (visit abovebelow.sc) to match your
country cross-country hiking and swimming ability, and
swimming! In plan carefully, especially your entry
this new outdoor and exit points.’
trend, adventurers
travel seamlessly over
land and water using
a RuckRaft which
transforms your
backpack into a mini raft
you tow while swimming.
‘A RuckRaft lets you
choose the adventure
you want without being
restricted by landscape,’
says RuckRafter Emily RuckRaft, £164;
Wylde. ‘You can make it abovebelow.sc

A Blaze Trails group hike
OUTDOOR SPECIAL
Trek on Rachael Walker

two Swap Spinning for Get baby
wheels gravel biking and get on board Are you a new mum, missing your outdoor fix? Sign up
fit while you explore to Blaze Trails, a UK network of parent and baby walking
the UK’s countryside. groups, founded by hiker and mum Katy O’Neill Gutierrez.
‘Gravel bikes (a hybrid of road bike ‘Adventure doesn’t stop at parenthood!’ says O’Neill
and mountain bike) are perfect for Gutierrez. ‘We build confidence and skills in parents to get out for
adventures,’ says UK rider Rachael adventures with their babies.’ Blaze Trail groups have hiked across
Walker. ‘Fast-rolling tyres mean you the moors of the Peak District, along the South West Coast Path
can cover large distances on forest and over the hills of South Wales.
roads and bridleway paths; wide Hiking is perfect post-natal exercise, gradually strengthening
gearing means they’re great for your muscles and core, and you’ll find new friends and support.
riding off-road and getting deeper ‘Parents say our walks bring massive physical and mental health
into the country.’ benefits,’ says O’Neill Gutierrez. ‘Being immersed in nature helps
Tackling long, hilly routes is an them unwind and manage daily stresses.’
intense workout, too. ‘Punchy climbs
require out-of-the-saddle bursts which
really build power in the legs,’ says
Walker. Turn rides into longer trips
‘People may think having
by investing in bikepacking bags. ‘The a baby means the end of
UK has incredible multi-day adventure outdoor adventures but
routes such as King Alfred’s Way walking with Blaze has
opened a whole chapter of
(cyclinguk.org), four-to-five days of
new ones. You always feel energised
self-sufficient exploring,’ she adds. after a walk and some company!’
Osprey Poco child Ruth Dobson (@ruthiedobson),
carrier, £350; Blaze Trails’ Peak District walks leader
Try it yourself: ospreyeurope.com
• If you have a bike suitable for
off-road tracks, with a minimum
tyre width of 38mm, you can try
TRY IT
Find a walking buddy! It’s so much easier to escape the
gravel riding. house when you have a date. Call a friend or join/start a
• Join one of the UK’s many local Blaze Trail group; blazetrails.org.uk.
women’s gravel groups by searching
on Facebook or Instagram.
• Plan your ride using Komoot
(komoot.com). Select ‘gravel’,
choose your start/end points and
it builds a suitable route.
Nukeproof Digger Lifeline Adventure

275 Factory Bike, Handlebar Bag,
£2,499.99; £22.99;
wiggle.co.uk wiggle.co.uk

OUTDOOR SPECIAL
Bag a Test your endurance while enjoying the UK’s ‘Carrying equipment to survive over long distances
peak most stunning views by swapping local hikes really strengthens my quads and glutes, and using
for long-distance trekking. ‘Peak bagging walking poles gives a full-body workout,’ says Hardy.
is the act of ticking off a list of hills (such ‘And when I’m outside in nature, I completely
as the Scottish Munroes) by climbing them all,’ disconnect from day-to-day-worries.’
says adventurer Nicola Hardy (@adventure.nic)
who, in 2021, hiked the Lake District’s 214 Fancy bagging a few peaks? Here’s Hardy’s advice:
Wainwright fells (615km) in seven long weekends. • Build up to hill walking gradually, equipping
Peak bagging is ideal if you enjoy hiking new trails yourself with skills and equipment to enjoy
and have an achievement-orientated personality, upland areas safely.
says Hardy. It offers the perfect balance of intense • Do a navigation course to ensure you can navigate
physical exercise and a much-needed screen break. in thick fog. Try teamwalking.co.uk
• Start with smaller hills, build up to mountains, then
set your sights on more than one mountain in one
day and, ultimately, multi-day routes.
‘As a size 20, hiking has shown me that

my body is capable of so much more than
I knew – from summiting fells in the Lake
District to solo hiking and camping
160 miles in Norway.’
Steph Wetherell (@steph_wetherell), outdoor influencer
Nicola Hardy on
a coastal hike
HARDY’S MUST-HAVE KIT

Komoot route Inov-8 Rockfly G
planner app, from 390 boots,
£3.99; komoot.com £175; Leki
inov-8.com Cressida
FX Carbon,
£189.99;
leki.com

Ollie Ollerton from
SAS: Who Dares Wins
Get
adventure-fit
with
Bear Grylls!
‘There are few things more liberating

than embracing your sense of
adventure,’ says British adventurer
and survival pro Bear Grylls OBE.
‘To explore, learn new skills and get out
of your comfort zone.’ Best known for
his TV survival shows, the former SAS
soldier and his team of instructors get
thousands of people fit for adventure
every year through Be Military Fit with
Bear Grylls (bemilitaryfit.com) outdoor
circuit classes. ‘BMF gives people a
chance to train outdoors, experience
camaraderie and be supported
reaching their goals,’ says Grylls. ‘Many
Fuel for
BMF instructors served in the military
action
and are brilliant at building resilience
and preparing people for challenges.’
Following the pandemic, Bear believes
outdoor adventure can help restore us
mentally and physically. ‘We’re made
for the outdoors, there’s something
If anyone knows how to eat for Battle Ready Fuel Vegan Warrior very empowering about it,’ he says.
endurance, it’s Ollie Ollerton protein powder (£24.99), ‘As humans, we need challenge. It’s the
former special services soldier including biotin and folic acid storms, after all, that make us strong.’
and DS on TV series SAS: Who for protein metabolism.
Dares Wins. Ollerton eats a Try Bear’s mindset tips:
clean, plant-based diet and has Ollerton’s fuelling tips: • Find an adventure that inspires you,
created a performance nutrition • The secret is to focus on plan it, save for it, prepare for it,
range, Battle Ready Fuel how you’re fuelling before then go do it.
(battlereadyfuel.com), designed an outdoor challenge, not • Adventure starts with a willing spirit
to prime brain as well as body. just on the day. It’s how to get yourself fit, strong and ready.
‘Pause and think about what you eat during the lead-up • It’s not about being the best, it’s
you’re eating and how it will that counts. about doing your best. Nobody feels
truly fuel you,’ he says. ‘Avoid • Before the event, it’s all about great getting up at 6am to train but
processed foods, instead eating loading – preparation is key. the rewards come when we do the
wholesome ingredients only. Think carbs for a long event. difficult and build positive habits.
I consciously eat 70 per cent • On the day, it’s about • Remember failure is a comma, not
plant-based, with 30 per cent maintenance. Steer a full stop. The currency of life is
organic meat.’ He starts his day clear of quick fixes and resilience, positivity and a never-
with a breakfast smoothie instead focus on taking give-up spirit.
containing vegan milk, açai in some natural, organic Find your local BMF venue at
berries, organic oats and his electrolyte supplements. bemilitaryfit.com

OUTDOOR SPECIAL
042-045_WF_APR22_cycling adventureEB.indd 42 09/03/2022 11:44

OUTDOOR SPECIAL
CYCLE
YOUR FIRST 50K!
Want to head off on a long-distance adventure? Dust off your trusty steed
and follow our plan to go from cycling newbie to 50K in just eight weeks.
Seasoned cyclist Leona Gerrard gets you ready for the challenge
F
or many sporting enthusiasts, tangled inner tubes, take a visit to served me extremely well over
the unpredictable spring your local bike shop for a service, the summers. Well-padded bib shorts
weather may create a time for the cost of which can range anywhere are a must (check out our review of
running, indoor strength workouts between £50 and £150. I always the latest options on page 94) – some
and cross-training, while cycling, recommend this route to my newbie of my favourites on the market are
aside from the occasional stationary cycling friends, because it pays to from Liv’s signature range, as the
bike session, often takes a bit of be safe, and I speak from experience padding and comfort are supreme.
a back seat. Perhaps your bicycle relaying this advice. You don’t want The idea of wearing cleats may put
has been relegated to the garage, to be calling your partner 50K away many of you off your training, so my
waiting for better days and better on a road less travelled, because your advice would be to take cleats entirely
weather. It may even have been rusty chain’s snapped or you’ve worn out of the equation and just wear
years since you’ve even thought of out your brake pads. Get these all trainers. Once you get beyond 50K,
getting on a bicycle, let alone sat checked, replaced and ready for cleats would definitely be something
on one. But what if we told you that your 50K adventure. to consider, as they make your pedal
in eight short weeks, just as the If you don’t have a bike that is stroke far more efficient and conserve
summer gets into blazing swing, serviceable, you can purchase a very valuable energy. But more about
you could go from couch to 50K, decent aluminium entry-level bike this when you’re prepping for a fondo
and be freewheeling your way from retailers like Wiggle (wiggle. (a major sportive); for now, you just
to your first long-distance ride? co.uk – where the Vitus Razor road need the basics. Try to buy a jersey
Cycling is hard to beat on a hot bike is £549.99), Tredz (tredz.co.uk with two or three back pockets – you
summer’s day, with the sunshine – Boardman has a 2021 women’s road are going to need to carry a spare
warming your back and the wind bike for £550) and if you’re looking inner tube and a small puncture repair
pushing you along your way. for a women’s-specific bike, built with kit, as well as your money, phone and
It’s pure joy, it’s a memory of the female anatomy in mind, then a spare set of lights. Make sure you
childhood, it’s freedom, all Liv Cycling (liv-cycling.com) is a great know how to change a puncture and
wrapped up in one sweet pedal option (the Liv Avail 2 is a sturdy fix a slipped chain before you set off,
stroke. And you definitely want a aluminium bike priced at £749). and practise these in the garage. You
piece of that action, don’t you?
GET THE GEAR
BE WHEEL-Y WELL AND SOME IDEA
PREPARED Back from the bike shop with either
First things first, you’re going to need your new or serviced bike? Next,
a reliable bike. It doesn’t have to be you’re going to need some comfy
a top-of-the-range carbon fibre road bike gear. Wiggle’s brand, dhb,
bike – your dusty shed bike may just and Liv have an excellent entry- to
do… but before you get the show on mid-level range, and I have never
the road, literally, you need to make been disappointed by their kit. In fact,
sure that it’s roadworthy. Instead of I still wear the first dhb jersey I ever
tampering with a rusty chain and bought seven years ago and it has

OUTDOOR SPECIAL
Photography: Shutterstock | Plans and strengh training provided by britishcycling.com and redbull.com
highest levels of close to your home that
protection in the event are free from traffic); to
of a crash. 2 x 45-minute, and 1 x
60-minute, rides in week
YOUR 50K two; 2 x 60-minute, and
TRAINING PLAN 1 x 90-minute, rides in
Right, all the prep’s week three,
now done and you and always
are ready to rock
and roll. But ‘Tapering incorporating
one longer
where to? And is important Sunday ride.
for how long?
should also practise most essential purchase, British Cycling as it allows PUSH IT,
drinking on the bike, and
be comfortable with
aside from a decent
pair of supremely
recommends
starting with
you time to JUST A
LITTLE BIT
taking a 750ml bottle out well-padded bib shorts, 30 minutes’ recover’ From week three
of its bottle cage as well is a helmet, and a very cycling three times onwards, during
as putting it back in good one at that. I have a week, with two rest your midweek rides
without losing your an Oakley Aro3 MIPS days that incorporate an you can push your pace
balance. Trust me, an helmet, (priced around hour each of strength a little bit for the middle
unwelcome head-first approximately £80), training. Build this up 20 minutes. And, as the
encounter with a hedge which will keep your incrementally from 3 x 30 weeks progress and your
can happen to the best head cool but also comes minutes’ flat, generally weekend rides grow
of us. Speaking of heads, with the MIPS Brain easy paced, rides in longer, you might want
yours in particular, the Protection System for the week one (choose routes to consider planning a

OUTDOOR SPECIAL
café stop into one of A comfortable low gear weekly hours, as well ON YER BIKE
your rides. From week is ideal, so that you’re not as incorporated easy, FOR A NIFTY 50!
five, start incorporating burning too much energy tempo and faster-paced Now, all that remains is
some hills and hill reps from the resistance of rides, with varying for you to get all your
(this might even be the the pedal stroke, nor gradients. Week seven ducks in a row the night
hill around the corner, spinning frantically like a is about easing things off before your sportive or
which you can repeat hamster on a treadmill, a little and cutting down 30-mile riding adventure,
three times) into your losing your breath and your hours on the bike to lay out all your kit, get
routes, so that your body momentum. Practise around three-and-a-half. your nutrition and
gets used to changes getting out of the saddle Tapering is important hydration ready, check
in tempo – remember, for steeper inclines and as it allows you time to your tyre pressure and
pacing on hills is key, try to stay in the saddle recover from fatigue and get an early night. And,
as is gearing, and for lower gradients, as be on top form for that one last thing, enjoy the
it’s important to this conserves energy. big 5-0. In week eight, ride, look at the scenery,
manage these efforts. This is especially you’ll do minimal share in the spirit of your
important on hills of midweek riding of first-ever long ride and
longer than 1K. Sit tight, around 3 x 20-30 be proud of what you
spin and breathe. minutes per ride, just have achieved.
When you reach week to turn your legs and
six, you will have maxed remember everything
Download British Cycling’s
out your time on the bike you’ve worked on. No detailed 0-50km in 8 weeks
to between four and six pushing whatsoever. plan at britishcycling.org
3 STRENGTH MOVES FOR CYCLISTS
1. GLUTE BRIDGES 2. BOX JUMPS 3. SQUATS

Glute bridges will strengthen your glutes This basic plyometric exercise will Quite possibly the most important exercise
and abdominals, whilst also stretching help make you a more powerful cyclist. a cyclist can do, the squat uses the quads,
out any tight hip flexors and lower back Training the fast-twitch muscles needed hamstrings, hips and knees, increasing
problems. What makes them great for for sprinting, box jumps are ideal if you’re flexibility and athletic movement.
cyclists is that they work those muscles looking to add sharp bursts of speed to This will help you to power down when
needed to hold a low, comfortable position your cycling, such as during hill climbs you’re climbing hills and support your
on the bike. This will help in your 0-50K or when overtaking another cyclist, or knees on longer endurance rides during
training as you start to spend several hours getting back into the peloton (the main your 0-50K training.
a week on the bike. group of riders).
The workout: 3 sets of 10 reps with a
The workout: 3 sets of 15 reps with a The workout: 3 sets of 6 reps with a 90-second rest between sets.
60-second rest between sets. 90-second rest between sets. • Stand with your feet shoulder-width
• Lie flat on the floor with your legs bent at • Choose a box height you’re happy with. apart and a weight such as a kettlebell
90o. It can help to wrap a mini band above • Stand in front of the box with your knees in both hands.
your knees. Keeping it taut will help you to bent and feet shoulder-width apart. • Start to lower your body into a sitting
engage your glute muscles. • When you’re ready to jump, squat down position by bending your knees and
• Drive through your heels, pushing your slightly then explode upwards. pushing your hips back.
hips up as far as they can go. • At the same time extend your hips, swing • Attempt to sit down as far as possible,
• Gradually lower your hips to the starting your arms up, and push down into the but keep your feet flat on the floor.
position and repeat. ground to propel yourself onto the box. • At the deepest part of the squat, hold
• On landing, make sure your feet are flat the position.
and your knees are slightly bent. • Rise back up and repeat.

OUTDOOR SPECIAL
DRESS FOR ADVENTURE!

You’ve heard it before, there’s no such thing as bad weather, only the wrong
clothing! So, gear-up for your hikes, rides, runs and climbs with our pick of
the techiest, comfiest and most stylish kit around
Super-soft baselayers,
waterproof shells, and leggings
made from natural fabrics are
a few of the features you can
expect from environmentally-
friendly activewear BAM’s new
collection. We love the Balance
Seamless Base Layer, £49, Zero
Insulated Gilet, £129, and Zero
Denim Shorts, £55, pictured
here. bambooclothing.co.uk
This super-soft, Merino

wool Artilect Terrace
Headband, £25, will
keep your ears warm
and hair in check on
milder-weather days.
artilect.studio
This Smartwool
The multisport Suunto 5 Go Far, Feel Good
watch, £259, logs over Runner’s Cap, £29.99, Available in three colours including
80 types of exercise, from will keep the sun this eye-catching shade, the Berghaus
cycling to trail running, out of your eyes Affine Jacket, £200, will keep you
and, combined with the and hair away from warm with its Hydroloft recycled
Suunto app, syncs routes your face on those insulation. berghaus.com
for on-the-go navigation. full-day adventures.
suunto.com smartwool.co.uk
046-047_WF_APR22_adventure kitEB.indd 46 09/03/2022 13:45

OUTDOOR SPECIAL
The Saucony Peregrine 12 trail shoe,

£130, delivers its speediest performance
yet, at over 30g lighter! You’ll also find
a redesigned 5mm lug pattern for
maximum traction. saucony.com
Adventurer-favourite Rab is
supporting mountain running
with its new Skyline range of The Forclaz Trekking Heavy Duty
weatherproof kit made from Leggings, £34.99, combine the
ultralight materials. We love this durability of a soft shell style (think,
Phantom Waterproof Pull-on, reinforced fabric on the knees) with
£155; rab.equipment/uk the comfort of a legging to support
your strolls, whether across country
or up peaks. decathlon.co.uk
Cover up in style on
hikes and pub lunch
stops with the
Berghaus Fadley
Half Zip, £55, which
comes with
stretch-bound cuffs
Made from recycled and a fluffy finish.
fabrics, the Montane berghaus.com
Women’s Dart Vest, £30, A comfy base layer equals adventure
has POLYGIENE odour success! Enter the Forclaz Mountain
control so that you stay Trekking Undyed Merino Wool T-Shirt,
smelling fresh on multi-day £39.99, made from temperature-
adventures. montane.com controlling Merino wool. decathlon.co.uk
The stretch-woven fabric of the

The perfect supportive Smartwool Merino Sport 8”
Words: Sarah Sellens
layer for your hikes and Short, £64.99, will support your
rides, BAM’s Unity Top in The plush Salomon Predict Hike Mid
every move, while the above-
Essence, £25, looks so Gore-Tex walking boot, £165, boasts a
knee fit ensures a comfortable
stylish that you can flexible fit, maximum cushioning and deep
adventure. smartwool.co.uk
wear it on its own. lugs that will grip to underfoot terrain.
bambooclothing.co.uk salomon.com
046-047_WF_APR22_adventure kitEB.indd 47 09/03/2022 13:46

ADVERTORIAL
BE A CYCLE
COMMUTER
As the weather warms up and office
life returns, it’s time to consider a
two-wheeled commute to work
I
f we’ve learnt anything in the past BUYING A BIKE on an e-bike, while still using it to build
two years, it’s that getting to work Don’t have a trusty steed to ride on? exercise into your daily routine.
under our own steam is a whole Purchasing a bike doesn’t have to be An e-bike is also great for cycling
lot better for our all-round health a huge investment. If you’re employed, confidence, as the pedal assist helps
and that of the planet. And as you could use the Cycle to Work you keep up with or overtake other
we ease back into office life, the Scheme to spread the cost of your bike riders, so you’ll feel less anxious about
prospect of squeezing onto a packed over monthly tax-free instalments. This holding traffic up at the lights and more
tube train or crowded bus suddenly could save you up to 48.25 per cent, confident to choose the safest route,
holds far less appeal than it did depending on your tax bracket, which even if it’s hilly! Whether you choose an
pre-pandemic. But cycling to work? would make purchasing a bike more e-bike, a road bike, a mountain bike, a
Now, there’s something we can get affordable than a daily coffee habit. foldable bike, or something in between,
on board with. And that is where Green Commute one thing is clear: when more of us
Not only will a two-wheel commute Initiative (GCI; greencommuteinitiative. cycle, everyone wins.
boost your fitness, improve your uk) comes in. As a cycle-to-work
mood and save you money, but it will provider of choice, GCI’s scheme
also help to protect the environment. comes with no spend limits and no
Indeed, a study published in the fees, which makes it a fair scheme
journal Global Environmental Change for all, and one that maximises
shows that even swapping just your savings.
one weekly car trip for a cycle
commute could significantly reduce POWER UP YOUR RIDE
your carbon footprint by about 0.5 Perhaps the biggest plus of GCI’s
tonnes over a year. scheme is that you can use it to make
It’s good for your health, too. savings on an e-bike. Growing
Data shows that bike commuters have increasingly popular, the e-bike comes
a lower risk of being stressed than with an electric motor, allowing you to
non-bike commuters. Plus, cycling will cover more distance in less time and
improve both cardiovascular and make a less-sweaty arrival at the office.
cardiorespiratory health. You can even wear your normal attire
048_WF_APR22_cycle to work advertorialEB.indd 48 08/03/2022 14:06

Fo o d news Healthy recipes Fitness fuel
NUTRITION
* *
Cut the Mustard lovers,

mustard rejoice! Scientists
have discovered
that a heaped
teaspoon (10g) of
wholegrain mustard
daily is good for you. The research,
presented at the European Federation
of Food Science and Technology
(EFFoST), was carried out by
Tracklements in association with
Cardiff Metropolitan University, and
shows that 86 per cent of volunteers

saw a drop in their blood glucose
and/or cholesterol after 12 weeks of
consuming a heaped teaspoon
of wholegrain mustard daily. The
experts report that this is a promising
downward trend for those who are
at risk of developing cardiovascular
diseases, and mirrors a similar
cholesterol reduction seen by those on
a low-fat diet. So, why not try adding
wholegrain mustard to homemade
béchamel sauce or stews today?
049_WF_APR22_nutrition opener.indd 49 08/03/2022 12:17

FOOD FOCUS
GET LEAN,
GO GREEN
When it comes to being
more eco-conscious, it’s the
small changes that make a
big difference. Here’s how
to make planet-friendly
choices with your
workout fuel
WORDS: Louise Pyne
T
here are some routines. If it all feels like you can throw into your (amishewardnutrition.
things we just a bit of a minefield, we’ve gym bag to give you com).
can’t ignore and, put together some tips that macronutrient hit A low-cost, healthy
as time goes on, it’s to help you take a more your body craves. The and more eco-friendly
becoming increasingly eco-friendly approach problem is that these alternative is to make
clear that we can’t deny to fuelling up without bars are often packaged your own and store it in
the effects that climate forgoing the planet. in non-recyclable plastic Tupperware ready for
change has on the film, which eventually when you finish your
earth. As a result, MAKE YOUR ends up in a landfill workout. ‘Combine
chucking plastic into PROTEIN BARS where it takes hundreds oats, nut butter, protein
the bin without a Replenishing with protein of years to decompose. powder, maple syrup and
second thought or after your workout is an Many pre-packaged milk in a pan and place
mindlessly choosing important part of any energy bar businesses on a low heat. Spoon
fast fashion instead of good recovery plan and use single-use the mixture evenly into
thinking about where pre-packaged protein plastics and contain a lightly greased baking
our clothes actually bars are a convenient ingredients that can tray and allow to cool
come from just doesn’t grab-and-go option that leave you scratching your completely before
cut it anymore. We can head in disbelief. cutting into squares.
all do our bit to be Not only that, You could also add
kinder to the planet we ‘if you’ve ever dried fruit, seeds and
call home, especially stocked up on cinnamon as optional
when it comes to our shop-bought add-ons,’ says Sheward.
fitness routines. protein bars,
From non-recyclable you know how CHOOSE
protein shake pouches expensive they SEASONAL
to single-use plastic can be’, shares INGREDIENTS
water bottles, there’s a nutritional Eating seasonally is
scary amount of waste therapist far better for the
amassed by our workout Ami Sheward environment. Food that
050-051_WF_APR22_food focusEB.indd 50 08/03/2022 12:18

FOOD FOCUS
swap to make.
Nowadays, there is so
much choice, including
bottles that self-clean,
purify your H20 and even
those that can be infused
with natural fruit flavours.
Glass, stainless steel
or ceramic bottles are that contain all nine
all widely available eco essential amino acids,’
has travelled in by air plastic in the ocean options which offer explains Sheward. Add
creates around 10 times than marine life by both longevity and them to salads, soups
more carbon emissions 2050, so we all need convenience, so there’s and stews for a quick
than road transport, to lean towards more no excuse! protein boost.
according to government sustainable options.
research, so it really does While some gym REDUCE MEAT
pay to get a weekly haul chains are still providing CONSUMPTION ETHICAL
from your local farmer’s single-use plastic water Again, when it comes to FITNESS FUEL
market or sign up to a bottles to customers, muscle-building protein, Boost your eco credentials with
veg box scheme. thankfully a growing animal products aren’t these planet-friendly buys
Locally-sourced number of fitness the only viable option
ingredients are also studios have swapped to help repair your body Brita Active
thought to be more to water coolers with from the effects of Filter Water Bottle
nutritionally sound and biodegradable cups in exercise. While all animal Sip from this practical and eco-friendly
are often cheaper than a bid to cut down on proteins naturally include water bottle. The swanky integrated
food that’s travelled plastic consumption. all nine essential amino filtration system transforms plain
tap water into freshly filtered H20 in
thousands of miles to By now, most of us acids, as long as you eat seconds. £13.20, brita.co.uk
reach the supermarket know it’s counterintuitive a variety of plant proteins
shelves. ‘Leafy greens to start any workout there is no reason you Progo Protein Drink
such as spinach, kale, with a water deficit, and should miss out on these This portable protein shake gets top
romaine and other even mild dehydration nutritional goodies. marks on two accounts. Not only does
lettuces are one of the can cause a drop in ‘The truth is that as long it contain an impressive 53g of protein
per serving, but it’s also encased
first signs of spring and performance, so we as you eat a variety of in a recyclable glass bottle. £3.99,
you can throw these should never skimp on proteins on a regular hollandandbarrett.com
into protein shakes for hydrating. But, instead basis, your body will be
an extra nutritional kick. of relying on your gym to able to draw from this Hux Superfood Blend
Asparagus is also in provide water, rehydrate pool of amino acids as Buying protein powders in bulk over
season right now, and on-the-go with your needed. Quinoa, hemp single-use pouches automatically
cuts waste, and a scoop of this organic
it can be roasted, own eco-friendly seeds, chia seeds and superfood powder will provide all your
grilled, steamed and reusable water bottle soy are examples of daily vitamins and minerals. £58 for a
served alongside grilled – it’s a straightforward plant-based proteins one-off purchase, huxhealth.com
salmon for a healthy
post-workout meal,’ Indi Tone Protein Powder Blend
advises Sheward. Ease eco guilt with this plant-based
protein powder. With 18g of pea
and chickpea protein plus added
SAY NO TO antioxidants, it’s packaged in a fully
SINGLE-USE recyclable tub and compostable
PLASTIC bioplastic measuring scoop. Whoop!
Households in the UK £30, indisupplements.com
use a whopping 13 billion
Viridian Sports Electrolyte Fix

throwaway plastic bottles Replenish lost electrolytes with this
per year, most of which vegan formula, which is made from
eventually end up in minerals sourced directly from the
the sea. And, worryingly, Great Salt Lake in the US. We love that
experts predict that the glass packaging is fully recyclable,
too. £12.55, viridian-nutrition.com
there will be more
050-051_WF_APR22_food focusEB.indd 51 08/03/2022 12:18

FOOD FOCUS
THE GOOD
GUT DIET
Could a healthy microbiome be the secret
to your weight-loss success? Nutritionist
Christine Bailey and author of the
Gut Health Diet looks at the latest research
S
truggling to lose weight? composition of your gut microbiome that the composition of your gut
It may be time to think can alter through dietary and microbiome may influence your
about your gut health. With lifestyle changes. ability to lose weight. It appears that
a growing amount of research certain bacteria help break down
revealing the importance of your BODY OF WORK carbohydrates (like those found in
gut microbiome when it comes It has been known for a while that whole grains) into simple sugars, which
to shedding pounds, we look at the composition of the microbiome makes them easier to digest and
the role your microbes play in between obese and lean people is potentially less likely to be stored as
weight management. different. Now researchers from the fat. In addition, certain bacterial
University of Washington have revealed species (including a group called
MEET YOUR MICROBIOME prevotella) have been shown to
Did you know that you have around produce higher levels of compounds
400 bacterial species and an known as short-chain fatty acids (such
estimated 100 trillion microbes as butyrate, acetate and propionate).
in your gut? Known as the gut These substances reduce inflammation
microbiome, its composition in the body, improve insulin sensitivity
and diversity can have a and, in turn, may facilitate greater
profound effect on your health. weight loss.
Not only does your microbiome Other clinical trials have also
regulate your metabolism and help shown that certain types of bacteria
you absorb nutrients from food, it present in probiotics can help
can also influence whether you are with weight loss. Studies on more
lean or obese and how well you advanced treatments such as faecal
respond to weight-loss programmes. microbiota transplantation
Your microbiome performs a (a procedure in which gut bacteria
number of important roles when from a healthy person is placed in a
it comes to metabolic health. This patient to replace good bacteria
includes how much energy your body that are missing) have been shown
absorbs from food, your appetite, to lower inflammation, improve
satiety, the production of certain insulin resistance and may even
vitamins and the production of be a potential treatment for type 2
short-chain fatty acids. While the first diabetes. There are also bacteria
few years of your life are particularly species (such as bifidobacteria)
important for shaping your gut, known to produce short-chain fatty
research has shown that the acids which appear particularly
052-055_WF_APR22_gut healthEB.indd 52 09/03/2022 13:49

FOOD FOCUS
‘Your
microbiome
influences
whether you
are lean
or obese’

FOOD FOCUS
important when it comes weight-loss bacteria supplement. Your fuel for your gut microbes. Practically,
to metabolic health and weight gut bacteria won’t directly cause you this means ensuring you get at least
management. A higher level of these to lose weight; it is via their activities 30g of fibre daily from plants of as
fatty acids is linked to better insulin throughout the body that influence many different colours as possible
sensitivity and glucose uptake which, in inflammation, how you utilise energy, (think a rainbow colour of fruits and
turn, can influence fat composition. The how you burn fat, as well as how vegetables). By focusing on colourful
short-chain fatty acid called propionate hungry or full you feel, that they help plant foods, you will ensure you get
supports the production of hormones you lose, gain or maintain your weight. plenty of phytonutrients and plant
which influence satiety and, by So, how can you modify your compounds like polyphenols – shown
controlling appetite, it may be easier microbiome to aid weight loss? to nourish your beneficial gut bacteria
to stick to a weight-loss programme. One of the key ways is eating more in addition to prebiotic fibre.
plant-based foods rich in prebiotic It is not all about diet, however,
THE SKINNY ON BACTERIA fibres and plant compounds known to regular exercise can also promote
Does ‘skinny bacteria’ exist? Strictly enhance beneficial gut microbes. While beneficial bacteria like bifidobacteria,
speaking, there are no ‘skinny’ or it is useful to include probiotic-rich faecalibacterium prausnitzii and
‘fat’ bacteria. What matters is your fermented foods – such as yoghurt, akkermansia muciniphila. It’s also
microbiome composition, and the kefir, miso, sauerkraut, kimchi or important to remember that there is
diversity of species and the range of kombucha – for weight-loss benefits, no quick fix when it comes to long-term
certain beneficial microbes. While it prebiotics should take centre stage. weight loss or management. However,
does appear there are specific bacteria by nourishing your gut, you can boost
species (such as akkermansia PICK UP PREBIOTICS your beneficial bacteria, and this
muciniphila) associated with lean body Prebiotics are substances found mostly will support your efforts in maintaining
weight, there is no magic bullet or in plant-based foods which provide the a healthy weight.
YOUR DAY ONE

Breakfast: Berry protein
DAY TWO
Breakfast: 200g Greek
DAY THREE
Breakfast: Overnight
HEALTHY shake: Blend a scoop of

protein powder with kefir or
or soy yoghurt with
30g mixed seeds and
soaked oats with grated
apple, mixed seeds, dried
GUT PLAN yoghurt and a little almond

milk, 150g frozen berries,
1 tbsp each flaxseed
150g blueberries.
Lunch: Asparagus soup,
cranberries. Top with a little
yoghurt to serve.
If you are looking to boost your and oats. salad with kimchi and Lunch: Kale salad (save half
gut microbiome, aim to include edamame beans. of the salad for tomorrow):
Lunch: 100g cooked quinoa For 2 servings, place
a variety of prebiotic and Dinner: Roasted
with ½ small avocado, 200g kale in a bowl. Drizzle
polyphenol-rich foods, as well as ½ can chickpeas, mixed Mediterranean vegetables with apple cider vinegar,
fermented foods like yoghurt, kefir, salad leaves, red onion (peppers, courgette, garlic salt, nutritional yeast
sauerkraut and kombucha. Our and tomatoes. aubergine, onion, garlic) flakes and massage in to
top prebiotic-rich foods include with a salmon fillet and wilt the kale. Toss in pitted
Dinner: Bean burger mixed salad. olives, tomatoes, grated
apples, oats, flaxseed, onions, with seeded roll,
garlic, leeks, artichokes, leafy Snack: Glass of kombucha carrot, beetroot, 1 can
sauerkraut, broccoli, drained butterbeans or
greens, asparagus, mushrooms, carrots and beetroot. and a handful of nuts.
chickpeas, and a handful of
berries, red grapes, cranberries,
Snack: Hummus with dried cranberries.
black and green tea, dark
vegetable sticks and Dinner: Mixed bag of stir-fry
chocolate, beans, pulses and oat cakes.
potatoes. For a healthy gut, you vegetables with pan-fried
also need to avoid anything that tofu, ginger, garlic and
soy sauce. 100g cooked
might disturb your gut microbes. wholegrain rice.
This means avoiding alcohol and
artificial sweeteners, plus highly Snack: Stewed apple
processed sugary and fatty with yoghurt.
foods. Want to nourish your gut
microbes? Try our seven-day
plant-focused meal plan.

FOOD FOCUS
GUT HEALTHY BUYS

Bioglan Biotic SlimBiome
Balance ChocBalls Medical
£14.99 for 30 balls; £19.99 for 30
Holland & Barrett sachets;
These are the UK’s first optibiotix.online
‘ChocBalls’ containing These prebiotic fibre
three billion high-quality sachets have been
live strains of bacteria, designed to help
plus they’re a great tackle weight loss by
Remedy source of fibre. reducing hunger and
Kombucha cravings. Supported Naturya Gut Feel
by scientific Flaxseed Blend
£17.99 for evidence, they come
a mixed case; Regular Girl £6.00 per 300g bag;
in sachets which are
remedydrinks.com £28.99 for a taken before naturya.com
One 330ml can 30-day supply; each meal. An easy way to
contains 330 million fodmarket.co.uk boost your fibre
live cultures. It also This prebiotic fibre and gut health, this
contains just nine and probiotic blend combination of milled

calories and is contains six grams of flaxseed, chia seeds
naturally free of sugar, fibre and eight billion and fruit powders
which is brewed out CFU (colony-forming is enriched with
during Remedy’s unit) of bifidobacterium probiotic bacteria.
long-aged lactis to support Add to smoothies
brewing process. healthy digestion. or recipes.
DAY FOUR DAY FIVE DAY SIX DAY SEVEN

Breakfast: Scrambled Breakfast: Green energy Breakfast: Colourful fruit Breakfast: Chia protein
egg with smoked salmon, smoothie: Blend 250ml milk platter with 100g low-fat raspberry pudding:
mushrooms and spinach. of choice with 1 tbsp ground cottage cheese. Blend a scoop of protein
flaxseeds, 1 tsp matcha powder with 150ml coconut
Lunch: Minestrone soup, green tea powder, scoop of Lunch: Lentil and artichoke milk. Sir in 4 tsp chia seeds
seeded crackers and protein powder, handful of salad with yoghurt and soak overnight in the
mixed salad. spinach and 1 banana. dressing: Mix together a fridge. In the morning,
little yoghurt with lemon mix in 100g fresh
Dinner: Baked sweet potato Lunch: Lentil soup with juice and herbs for a
with mixed beans, leftover raspberries and a dash
large mixed salad and slice dressing. Assemble a salad of maple syrup to taste.
kale salad, sweetcorn. of rye/sourdough bread. with a bag of mixed lettuce
Snack: Glass of kombucha, leaves, tub of marinated Lunch: Falafel rice bowl
Dinner: Kimchi fried rice: artichoke hearts, olives, with herb yoghurt: Serve
nut butter and oat cakes. Stir-fry 100g cooked rice tomatoes and ½ can green 100g cooked rice with
with spring onion, garlic, lentils, drained. 2-3 falafels, spring onions,
ginger, soy sauce, shredded mixed peppers, radish,
carrots, pak choi, shittake Dinner: Butternut squash, cucumber and leafy greens.
mushrooms and top green bean and tempeh Blend together yoghurt with
with kimchi, and cooked curry: Sauté 1 tbsp curry lemon juice, parsley and
chicken or fish. paste with chopped onion mint for a dressing.
and garlic. Add 150g cubed
Snack: 125g Greek yoghurt tempeh or tofu, and cook Dinner: Asparagus and
with a little grated until golden. Stir in cubed green bean salad with
dark chocolate. butternut squash, canned poached egg: Blanch
coconut milk, chopped red then pan fry 8 asparagus
pepper and green beans. spears and handful of green
Cook for about 10 mins beans. Place a bag of leafy
until tender. Serve with greens on a plate with some
wholegrain mini pitta bread. sauerkraut and cherry
tomatoes. Top with beans,
Snack: Kefir shake: blend asparagus and a couple
150g fresh or frozen of poached eggs.
pineapple with 250ml kefir
(or yoghurt), handful Snack: Fresh strawberries
of spinach and 1 tbsp with 2 squares of
ground flaxseed. dark chocolate.

RECIPES
COMFORT FOOD
Nourish your body, mind and soul with cookbook author
Alex Snodgrass’ healthy meals that you’ll crave
W
ith eateries and food services out meal – the possibilities to keep it fun and
of action, lockdown piqued our fresh in the kitchen are really endless!’
interest in home-cooking, so much At its core, it’s a book that focuses on
so that a YouGov survey concluded that 73 real-food ingredients that are hearty, healthy
per cent of people enjoyed cooking during and delicious, for the whole family to fill up on.
the first year of the pandemic. New York ‘I find that eating recipes that focus mostly
Times bestselling author and founder of on real-food ingredients gives me more
The Defined Dish, Alex Snodgrass, can relate energy, more mental clarity, and is just best for
to those people. ‘I found myself appreciating my overall health,’ explains Snodgrass, who
food, and the special moments we share has included a good selection of recipes for
around the table with the ones that we love, those with dietary restrictions. ‘A lot of my
more than ever,’ she says, and it is through recipes tend to lean towards grain-free,
her new book The Comfortable Kitchen that gluten-free and dairy-free eating, and a lot
Snodgrass hopes to share this joy of creating of folks with dietary restrictions really look to
and eating home-cooked meals. ‘The book is my recipes for inspiration in the kitchen.’
filled with a little bit of everything,’ she adds. Showcasing gluten-free, dairy-free, grain-free,
‘Meals that are impressive and delicious and paleo recipes, The Comfortable Kitchen is
enough to serve at a dinner party, but a book for all cooking skill levels. Here are
also perfect for a busy Wednesday night three paleo recipes for you to enjoy.
SALMON AL PASTOR
Serves: 4
■ 2 garlic cloves, peeled
■ 150g (¾ cup) small-diced pineapple
■ 1 tsp distilled white vinegar 1. In a food processor or blender, combine the garlic,
■ 2 tsp ancho chile powder or chipotle ¼ cup of the diced pineapple, the vinegar, ancho
chile powder powder, chilli powder, cumin, oregano, cinnamon,
■ 1 tsp chilli powder lime juice, orange juice, broth and ¼ teaspoon of the
■ ¼ tsp ground cumin salt. Blend the pastor sauce until smooth.
■ ¼ tsp dried oregano 2. In a non-stick skillet, heat the avocado oil over
■ ¼ tsp ground cinnamon medium-high heat. Season the salmon with the
■ 2 tbsp freshly squeezed lime juice remaining ½ teaspoon salt and the pepper. Place the
■ 2 tbsp freshly squeezed orange juice salmon in the hot skillet and cook until golden brown
■ 60ml low-sodium chicken broth on each side, about 2 minutes per side.
■ ¾ tsp kosher salt 3. Reduce the heat to medium and pour the pastor
■ 2 tbsp avocado oil sauce around the salmon in the skillet, along with the
■ 4 centre-cut salmon fillets remaining diced pineapple.
(170-225g each) 4. Continue to cook the salmon, uncovered and
■ ¼ tsp freshly ground black pepper simmering, until just cooked, about 3 to 4 minutes.
■ Quick-Pickled Red Onions (see 5. Transfer the salmon to a large serving platter and
womensfitness.co.uk for recipe) pour the sauce over the fillets. Top with the pickled
■ 32g chopped fresh coriander leaves red onions. If desired, garnish with cilantro and a few
■ 1 tbsp thinly sliced serrano pepper slices of serrano pepper if you’re feeling extra spicy!
056-059_WF_APR22_recipesEB.indd 56 11/03/2022 13:20

RECIPES

RECIPES

RECIPES
HONEY-SESAME SHEET
PAN CAULIFLOWER ALEX’S
Serves: 2 COOKING
■ 1 large head cauliflower, cut into TIPS
bite-size florets Plan ahead
■ 60ml avocado oil Taking time over the
■ 1 tsp kosher salt weekend to make a meal
plan for the week really
■ 1 tsp white sesame seeds, plus more
helps me stay on track.
for garnish I do my grocery shopping
■ 1 tsp toasted sesame oil on Sunday and will make
■ 60ml coconut aminos (or soy sauce) either a big batch of soup
or a good meal-prep
■ 1 tsp fish sauce (optional) salad for healthy lunches,
■ 1 tsp rice vinegar then I’ll also gather
■ 60ml honey the ingredients for the
■ 60ml low-sodium vegetable broth dinners I plan on making
throughout the week.
■ 2 garlic cloves, minced
■ 1-inch piece fresh ginger, grated 2. Stock up
■ 1 tsp arrowroot flour Keeping healthy
■ 50g seeded and roughly chopped ingredients that add
Fresno chiles (or jalapeños) ZUPPA TOSCANA flavour to your meals is
another step forward in
■ Steamed rice, optional, for serving Serves: 4 making healthy cooking
■ 2 tbsp finely chopped fresh coriander ■ 2 slices bacon, roughly chopped fun and easy. Have a
or Thai basil, for serving ■ ½ medium yellow onion, minced collection of spices you
love, plus condiments
■ 4 garlic cloves, minced
and store-bought
1. Preheat the oven to 230°C/gas mark ■ ½ tsp kosher salt items like green curry
8. Line a tray with parchment paper. ■ ½ tsp freshly ground black pepper paste, coconut milk and
2. Spread the cauliflower on the lined ■ 1 pound hot Italian pork sausage (if you buy it in barbecue sauces, that
add immediate flavour to
pan. Drizzle with avocado oil and links, remove from the casings) your dinner. Buy brands
sprinkle with salt. Toss until well coated ■ 2 tbsp arrowroot flour that don’t have extra
and roast for 10 minutes. ■ 1 litre low-sodium chicken broth sugars or other additives.
3. Meanwhile, heat a small saucepan ■ 1 tsp Italian seasoning
over a medium heat. Add the sesame ■ 1 bunch chopped deribbed cavolo nero 3. Make time
We live in a fast-paced
seeds and cook, stirring often, until ■ 450g peeled and cubed (½-inch) russet potatoes world and many of us
fragrant and lightly toasted, 1 to 2 ■ 250ml double cream or dairy-free cream don’t find the time to tend
minutes. Add the sesame oil, coconut ■ 1 tbsp nutritional yeast (or 30g grated Parmesan) to our own basic needs,
aminos, fish sauce (if using), rice ■ 2 tbsp freshly squeezed lemon juice which should be the
number one thing we do
vinegar, honey, vegetable broth, garlic, ■ 2 tbsp chopped fresh parsley, optional for garnish each day! Take the time
and ginger, and stir to combine. to take care of yourself
4. In a bowl, make a slurry by whisking 1. Heat a large pot over medium heat. Add the bacon and fuel your body with
beautiful, healthy food.
the arrowroot flour and 1 tbsp water. and cook until just crispy, 4 to 6 minutes.
Lean into the moments
While stirring the sauce, slowly add the 2. Using a slotted spoon, transfer the cooked bacon in the kitchen as you
slurry to the saucepan and cook, to a plate lined with kitchen towels and set aside, are making dinner and
stirring, until the sauce thickens, about reserving the bacon fat in the pot. remember that you aren’t
just nourishing your body
5 minutes. Remove and set aside. 3. Add the onion, garlic, salt, pepper and sausage with that meal, you are
5. Toss the Fresno chiles with the to the pot and cook, breaking up the meat with a also strengthening the
roasted cauliflower. Roast until the wooden spoon until cooked through, 4 to 5 minutes. relationship you have with
yourself and the ones
chiles are softened and the cauliflower 4. Add the arrowroot and stir until well incorporated
around the table.
is golden brown, 6 to 10 minutes. into the meat mixture. While stirring, slowly pour
6. Pour the sauce over the cauliflower in the chicken broth. Bring the soup to a boil, reduce
mixture and gently toss until the the heat to a simmer, and add the Italian The Comfortable
Photography: Kristen Kilpatrick
Kitchen: 105
cauliflower is well coated. Spread seasoning, kale and potatoes. Cover and cook Laid-back,
into an even layer and roast for 2 to 3 until the potatoes are tender, 10 to 15 minutes. Healthy and
Wholesome
minutes to allow the sauce to 5. Uncover and stir in the cream and nutritional Recipes by Alex
caramelise over the cauliflower. yeast. Simmer for 5 minutes to let the flavours Snodgrass (£25;
William Morrow,
7. Serve over rice (if using) and garnish meld with the cream. Stir in the lemon juice. an imprint of
with sesame seeds and coriander or 6. Serve in bowls topped with the cooked bacon HarperCollins)
Thai basil. Serve immediately! bits and garnish with parsley, if desired. is available now.

BRAIN FOOD
060-063_WF_APR22_brain foodEB.indd 60 08/03/2022 12:19

BRAIN FOOD
FEED
YOUR
GREY
MATTER
Struggling to stay focused during long runs and hard
efforts? Fill up on key brain-boosting nutrients
to fuel your workout performance
WORDS: Louise Pyne
W
e all have those moments during explains Leila Dehghan, sports nutritionist
the day when concentration starts (plantbasedhealthprofessionals.com). Here
to wane, and if your motivational we reveal the ultimate nutrients to help
dip coincides with a scheduled workout, maximise your grey matter so you can go
the loss of focus can negatively impact your that extra mile in the gym.
workout performance. Your diet can help to
fuel your brain with the nutrients required CARBOHYDRATE
to keep workout progress on track. As the master organ of your body, the brain
Whether you’re training for a marathon or requires a constant stream of fuel, and
just want to ramp up the calorie burn in carbohydrate acts as the primary energy
your next HIIT class, there are certain brain lifeline for your workout. A third of your diet
nutrients that will help to jumpstart your should be healthy carbohydrates like those
workout so you can smash your goals. from brown rice, wholemeal bread and sweet
‘The brain controls neurological functions potato, says NHS diet guidelines. ‘The
such as motor skills, vision, breathing – foremost food for the brain is carbohydrate,
all functions that are necessary for peak which is broken down into glucose. When
performance. Athletes need to be able to blood glucose levels drop, you can suffer from
focus, be aware of their surroundings, quickly brain fog and poor concentration and memory.
assess the situation to decide the next step, Something as simple as a pre-workout banana
depending on their sport – the right blend of can help raise glucose levels in preparation
nutrients can help you to better achieve this,’ for your workout,’ says Dehghan.

BRAIN FOOD
B VITAMINS motivate themselves to

B vitamins are a group of go through an intense
water-soluble nutrients training session,’
that work synergistically believes Dehghan.
to help the body break
down and release CAFFEINE
energy from food and Reaching for a mug of
to maintain cognitive the black stuff can help
health. You need a to pep you up first thing,
constant supply of and it could equally help
these vitamins because to benefit your workout.
they are not stored First, caffeine, the active
by the body. ingredient in coffee,
If low mood is helps rev up the
preventing you from metabolism which can
getting the most out of make for increased fat
your workout, B vitamins burn during exercise.
might be the solution to And second, a cup of
keep your mood on an coffee before a workout
even keel. They work by could also help prime
keeping your mental your brain and get
health in gear thanks you ready for a
to their nervous system- great workout.
calming properties,
which can be
beneficial if you ‘Coffee could
are suffering from
excess stress. ‘Good prime your
mental health is crucial
for athletes who need to
brain for a Caffeine enters your
workout’ bloodstream around
15 minutes after
consumption, with peak
effects after around
60 minutes. Moderate
coffee consumption
has been shown to
improve mental focus by
stimulating the central
nervous system to
release neurotransmitters
such as dopamine,
serotonin and
noradrenaline. One cup
of coffee contains
between 75mg and
100mg of caffeine,
and more than
four cups daily can
have adverse effects,
including irregular sleep
patterns and increased
blood pressure which
can cause palpitations
and anxiety, according
to the European Food
Standards Agency.

BRAIN FOOD
ANTIOXIDANTS OMEGA-3
Adding bold, bright Omega-3 is an
colours to your plate essential nutrient
will help recharge for cognitive
your body and brain by health. These
supplying antioxidants essential fatty acids
– compounds that hold help to maintain the cell
healthy super-powers. membranes of neurons,
Richly hued fruits and and low levels have
vegetables contain been linked to a
antioxidants such as dip in learning
flavonoids which can aid and memory.
brain health in several A recent study
ways. Research suggests published in
that these antioxidants The British
help to increase the Journal of
number of connections Nutrition found that
between brain cells and supplementing with
help to safeguard 1,000mg omega-3 fish
memory – so if you’re oils produced similar
struggling to learn the effects on brain function
moves at your Zumba as exercise in women
class or keep forgetting aged over 60 years-old.
the standard order of ‘Nuts are a good source regulating immunity
ashtanga yoga asanas, of healthy omega-3 fatty to balancing skin
nibbling on berries, dark acids; in particular, health. Adequate
green leafy vegetables walnuts are a good zinc levels also
and squash could help aid to help improve help fire-up grey
to sharpen your memory. cognition,’ adds matter by regulating
‘Blueberries, in Dehghan. Chop them up the communication
particular, are rich in and add into salads and between neurons,
antioxidants and help homemade pesto sauce. enabling these brain cells to function provide not only
improve memory and optimally for enhanced concentration. antioxidants but also
cognitive function,’ ZINC You need 7mg of zinc per day, and zinc, which is essential
shares Dehghan. Add Zinc is an important a varied diet that includes shellfish, for brain health. Add
them to smoothies and trace element that is bread, dairy products and meat should one tablespoon to your
breakfast cereals for responsible for a whole help you to achieve this. ‘Pumpkin morning porridge,’
a nutritional boost. range of functions, from seeds are also a good source. These advises Dehghan.
BRAIN FUEL
Top up brain nutrients with these super supplements
Photography: Getty Images / Shutterstock
Aguulp
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Support your mind, memory experience increased clarity with Increase levels of essential Bio-Kult Mind
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which features vitamin B12, sachet includes citicoline, A and D, with this daily to target both the digestive
curcumin and choline. amino acids and lemon balm. supplement. £15; tract and the brain.
£39.99; solgar.co.uk £40; aguulp.com lilyandloafinternational.com £19.94; bio-kult.com

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WF Apr22_SUBS SINGLE.indd 1 11/03/2022 14:01

FUEL UP
Need to refuel? Eat to support your

fitness and wellness goals with this
month’s healthiest new food and
exercise fuel products
ENERGY HIT
Whether for endurance-sports
BRITISH BAKES energy or mid-match fuel,
Looking for a biscuit fix with a good the new Nutrition X
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range of good-for-you Mini 24 x 50g; nutritionx.co.uk)
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At less than 90 calories per bag, with caffeine to keep you
they’re a natural snack that’s mentally and physically en
been baked in Britain. Plus, the POWER POT pointe. It’s batch-tested and
packaging is fully recyclable, too. Get fired up with the new Moju Hot Informed-Sport accredited.
Shot (£1.95 for 60ml; mojudrinks.com),
which is packed with a spicy blend of
mangoes, ginger, turmeric root and
cayenne to give you a caffeine-free
boost that will kickstart your day.
VEGAN BOOST
Give your coffee routine a bit
of a shake-up by chugging back
Arbonne FeelFit Coffee
Protein Shake (£35 for 10
packs; arbonne.com). Derived LIZI’S GRANOLA
from peas, cranberries and rice, Crafted in part with fitness fans in
the coffee-flavoured formula mind, Lizi’s High Protein granola (£3.70
boasts 20g of protein plus over for 350g; Sainsbury’s) delivers
20 vitamins and minerals. 27 per cent of your daily protein need
with every 50g serving. Mixing quick-
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it’s the perfect pre-workout fuel.
Words: Sarah Sellens
PROTEIN FIX
Perfect as a post-workout bite or an on-the-go snack, Grenade
Peanut Butter & Jelly bar (£2.85 for 60g; grenade.com) packs a
body-boosting punch with its 20g of protein and 1.8g of sugar. The gooey
strawberry caramel layer will have you thinking it’s a naughty treat!
065_WF_APR22_fuel upEB.indd 65 08/03/2022 12:21

Happy gut,
happy days
We all know the many healthy complex carbs. This type of diet and always aim to follow a
carbohydrate will give you a longer healthy balanced regime.
ways a healthy gut and and more sustainable supply of
healthy diet can help useable energy, instead of a quick With a few simple alterations to
your diet and eating habits, you
support you to live well, fix followed by a rapid drop in
can support your mental wellbeing
energy levels.
from better mental and keep stress at bay. Whilst a
wellbeing through to Swap out the bad stuff - food-first approach is always
Plenty of the things we eat every recommended, adding a food
more restful sleep. day - often out of convenience supplement to your daily routine
or availability - have healthier might also be a great idea. Which
And the benefits of a better diet
alternatives that can make a real is where Bimuno comes into the
will really get attention throughout
difference. For example, instead mix, by helping to feed the good
April as we observe both
of refined white flours such as bacteria in your gut.
Stress Awareness and IBS
bread, pasta and rice and potatoes,
Awareness months. Bimuno Daily is the simple way
choose wholegrain alternatives that
With these two events in full swing, will provide your digestive system to give your gut a helping hand.
we thought it would be a great time with more fibre. In the UK, adults Bimuno is a unique, high in fibre,
are recommended to get 30g of prebiotic gut health supplement,
to share some healthy eating tips!
fibre per day, and currently average containing galacto-oligosaccha-
How your diet can help intake is around 60% of this – rides. When taken daily, it has been
scientifically proven to feed and
with stress levels therefore, we should be including
stimulate the growth of beneficial
more fibre in our diets. Our guts
Fruit and veg - A study conducted love fibre and it can be easily bacteria in the large intestine (gut),
by the University of Leeds using incorporated into our diet, try and support the balance of your
data from more than 40,000 UK adding high-fibre foods like microbiome, within 7 days*
participants found that fruit and flaxseeds or chia seeds to meals.
vegetable consumption is positively So, if you’re looking for a versatile
Herbal teas are far more comfort- solution to support your gut health
linked to both mental wellbeing and ing and lower in calories compared
life satisfaction (Ocean et al., 2019). in addition to a healthy diet, Bimuno
to sugary, caffeinated drinks, while is worth a try. Don’t just take our
The study organisers showed that proteins like fish, chicken, beef or
adding one portion to your daily word for it, Bimuno is rated as
eggs are the ideal replacement for excellent on Trustpilot with almost
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A healthy breakfast - when just 44p per day, simply head to
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hello@bimuno.com
* Scientific data shows that daily use of Bimuno increases bifidobacterial levels within 7 days, results may vary.
WF_April_22_Clasado Ltd_FP.indd 1 10/03/2022 14:52

Body news Mental health Beauty buys
WELLBEING
* *
What Worried about your

immune health? New
supp? research shows that taking

vitamin D and omega-3
supplements daily can cut
the risk of autoimmune
diseases such as arthritis and psoriasis.
The peer-reviewed study, published
in the BMJ (British Medical Journal),
randomly divided 25,871 adults over
the age of 50 into groups that received
vitamin D (2,000 IU/day) or matched

placebo, and omega-3 fatty acids
(1,000mg/day) or a matched placebo.
Results show a 22 per cent reduction
in participants getting autoimmune
diseases, which happen when the
body’s natural defence system
mistakenly attacks normal cells. This
adds to a growing bank of data
showing that both vitamin D and
omega-3 fatty acids derived from
seafood have a benefi cial effect on
infl ammation and immunity. Hurrah!
067_WF_APR22_health openerEB.indd 67 08/03/2022 12:22

THERAPY FOCUS
Whether you
want to ease
anxiety or
boost your
performance,
the answer
could be to
lie back
and relax…
FLOAT
WORDS: Eve Boggenpoel
YOUR
BOAT
068-069_WF_APR22_health focusEB.indd 68 09/03/2022 10:43

THERAPY FOCUS
H
ave you ever wondered what
it felt like to be in the womb,
MEDITATION Be happy
protected from the outside STATION This month’s
world and totally relaxed? If there’s meditation by
Eve Boggenpoel is
one thing that might come close, inspired by Vietnamese
it’s flotation therapy. monk and father of mindfulness
Also known as restricted Thich Nhat Hanh, who passed away
environmental stimulation therapy earlier this year at the age of 96*.
(REST), the treatment involves floating
‘If you are too busy, you do not have
in a pool of warm, saline-rich water with the time to enjoy the wonders of life
minimal sensory distraction – think little that are around us and inside of us.
or no vision, near silence and a sense Beauty is everywhere and deeply
of weightlessness. Proven to ease nourishing – when you are fully
anxiety, lower cortisol levels, boost present you can touch beauty deeply,’
said Hanh. ‘Imagine you are standing
relaxation and improve sleep, research (including temperature – the with a group of people in front of a
shows it also reduces pain and helps water and air are heated to body beautiful sunset. If you have worries,
aid performance recovery in athletes. temperature), it also takes away anxieties and fears inside of you,
Indeed, one study, published in your sense of balance, gravity and if you keep thinking about the future
Performance Enhancement and Health proprioception. What’s more, the and keep thinking about the past,
then you are not free, and the
reported a single 45-minute session addition of around 550kg of Epsom beautiful sunset is not for you. It’s for
significantly enhanced 15 out of salts means you’ll be completely other people, who are fully able to
16 mood-state variables and lowered buoyant with no real concept of up, be present in the here and now.’
perceived muscle soreness, while down, time or space. The magnesium To connect to your own sense of joy
further research found it lowers blood present in the salts also has several in the present moment, sit on a chair
or yoga mat, allow your breath to slow
lactate levels (higher blood lactate is benefits, being linked to muscle
down and do a quick body scan. Focus
associated with muscle fatigue and and nerve function, bone density on relaxing common areas of tension
poorer athletic performance). (by aiding in calcium absorption) such as the forehead, jaws, back of the
and energy production. head, shoulders and belly. When you
HOW IT WORKS The treatment also activates the feel ready, allow your attention to
settle on the area two inches below
Flotation reduces nervous system parasympathetic nervous system (the
your navel and imagine breathing in
stimulation by minimising sensory rest and digest response), resulting and out from this place. Spend around
signals to your brain. As well as in a reduction in heart rate and an five minutes here, enabling a sense of
removing the stimulating effects of increase in heart rate variability, itself expansion on your in-breath, releasing
sight, sound, taste, smell and touch an indication of a positive mindset. on the out-breath. If you like, you can
imagine a glowing orange/amber
sunset emanating from this place and
* Listen to Hanh’s guided meditations on the Plum Village app (in-app donations, iTunes)
surrounding your body. Allow yourself

to bask in the glowing light, then
gradually become aware of what
TRY IT YOURSELF makes you happy. Be open to any
joyful memories that come forward or
Flotation may not suit you if you’re
feelings of happiness that naturally
claustrophobic, and it’s also not
emerge. When you are ready to finish,
recommended if you have low blood
take your attention to your sitting
pressure, an infectious illness or an open
bones, legs and soles of your feet,
wound. You’ll usually wear a swimsuit, or
then gently open your eyes.
receive the treatment naked (to further
reduce the sense of touch), and some
companies encourage the use of earbuds,
so you’re completely free of external
stimulation. People who try the treatment
often describe the experience as feeling
in a state that’s between sleep and
wakefulness, and you may find it difficult
to sense your skin surface, as if it’s hard to
tell where your body begins and ends. ‘As my body floated, I had a surreal sense
I could be anywhere – even floating out in space!’ says WF editor Sarah Sellens,
who tried flotation at Float & Booch (float-booch.co.uk). ‘My muscles felt warm
and healed afterwards, and my skin was glowing. That night, I slept brilliantly.’
One session at Float & Booch costs £45 for an hour, or three sessions for £99.
068-069_WF_APR22_health focusEB.indd 69 09/03/2022 10:43

YOGA DOCTOR
YOGA FOR
EMOTIONAL EATING
Learn to manage food cravings with instructor Eve Boggenpoel’s
yoga, meditation and breathwork techniques
E
ver reached for a biscuit or three more postures where your head is sink into the posture. If you feel tension
to get you through a tough lower than your heart to encourage building up during the day, escape to a
day at work? Or maybe it was a state of rest. Specifically, forward- different room or quiet area of the park
a second bar of chocolate that folding postures will help induce a and practise a few moves to reset your
eased your painful break-up or sense of ease by activating your mind and body before carrying on with
bereavement. For those of us who parasympathetic nervous system the rest of your day.
seek comfort in food, turning to yoga – the rest and digest response.
can be a healthier and more satisfying If you’ve had a demanding KNOW YOURSELF
TIP
way to manage emotional eating. As day, balance this out with a Being mindful can also be
Did you know,
well as being proven to help reduce slow, calming practice. Try studies show yoga really supportive when
stress, anxiety and low mood – resting in poses for longer reduces bio-markers working with emotional
themselves often linked to overeating periods of time, moving for inflammation? eating patterns. Start by
– research shows people who practise slowly and mindfully building familiarity with
yoga regularly tend to consume fewer between transitions, so as mindfulness on the mat, then
snacks, sweet drinks and fast food, not to disturb the sense of calm take it into your daily life. For
and eat more fruit and veg. you have built up. And experiment example, when you rest in savasana at
with props – pillows, books and rolled the end of your practice, as you scan
RESET YOUR STRESS LEVEL blankets are fine if you don’t own props your body and actively encourage
Using yoga to negotiate daily stresses – placing them beneath your head, greater relaxation by consciously and
can help remove the urge to comfort hands, backs of knees and sitting sequentially releasing tension in your
eat. For formal practice, try including bones will allow your body to fully body, allow yourself to be drawn to
‘Yoga is a
light, which
once lit will
never dim’
BKS Iyengar
070-071_WF_APR22_yoga doctor.indd 70 08/03/2022 12:26

YOGA DOCTOR
MINDFUL EATING
YOGA SEQUENCE
Don’t be misled by the apparent ease of
these poses, it’s your quality of attention
that will make the difference.
Mountain pose
Grounding yourself is useful
when emotionally driven food
cravings hit. Practise in this
pose, by directing your out-
breath down your legs and
out the soles of your feet.
Standing forward
fold
Keeping good contact with
the ground, let the whole of
your upper body release and
imagine your thoughts flowing
out through the top of your
head and into the earth.
Downward dog
Lengthen your spine by
drawing your tailbone
different areas and spend some time experience as the air enters your body up and back. As you
noticing any physical sensations there. – the coolness in your nostrils, your settle into the pose
ask yourself, ‘How
Is your head buzzing? Your shoulders chest, ribs and abdomen expanding.
does it feel to be
tight? Your abdomen feeling ‘empty’? Notice them fall as you exhale, the upside down?’. ‘What is my
It can take time to fine tune your warmer air leaving your body. As you relationship to disorientation?’
sensitivity, so be patient and trust it will slow your breath, begin to lengthen the
come. When you are more familiar with pause periods – the spaces between Hero
the process, you can tune into what the in and out breaths. Be gentle here Let your breath settle, then
either do some calming
your body actually needs – so that as this can leave you feeling a little breathwork (inhale for four,
biscuit might become a screen light-headed or anxious. If that does exhale for six to eight) or use
break, a quick walk in the fresh air, happen, pause for a moment and take the breathing practice, left.
renegotiating your job description. your attention to the base of your
That extra piece of chocolate may spine, your legs and the soles of your Seated forward fold*
really mean you need to talk to a friend feet – then continue. Being able to sit You can reach a deep place
or reread a letter your late relative sent with uncomfortable feelings will help within yourself in this pose.
Take your time, and when
you, so that you feel connected with you learn to accept them more easily, you sense a growing
them again. By practising in the rather than reaching for an external stillness, allow yourself
* If needed, place a bolster or rolled blanket beneath your knees.
relaxed state of savasana, you’ll be source of comfort, such as food. to simply rest in that place.
more easily able to draw on these skills
in everyday life when there are multiple Hero
TRY THIS….
demands on your time and energy. Lululemon Define Return to the calming four/
Jacket, £98; six-eight breath, then let your
ACCEPT DISCOMFORT lululemon.co.uk attention rest in your heart
Another way to use your yoga With a soft-cottony area. Gently ask yourself what
feel, the four-way could support you instead of
practice to support mindful eating food. Rather than struggling
stretch fabric in
is by becoming more comfortable to search for an answer with
this jacket is sweat-
with discomfort. At the beginning wicking, breathable your mind, connect again to
or end of your practice, set aside and supportive. stillness and allow the answer
some time to work with your Wear it to the studio, to come to you. When you
for outdoor yoga are ready, take your attention
breath. As you breathe in, to your tailbone and then the
or at the beginning
become increasingly sensitive soles of your feet, then gently
and end of class.
to the minute sensations you open your eyes.
070-071_WF_APR22_yoga doctor.indd 71 08/03/2022 12:26

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WF_April_22_Kelsey Psycologies_FP.indd 1 10/03/2022 13:41

BEAUTY BAG
Evolve Nightly Renew Cream

£32; evolvebeauty.co.uk Harborist Balm-Gel Cleanser
This sensorial night cream from Weleda Skin Food Body Lotion £27; harborist.co.uk
climate-positive beauty brand £14.95; weleda.co.uk Ultra-gentle for sensitive skins, this
Evolve uses a combination of Hailed as ‘comfort food for skin’, this sustainably packaged, luxurious
10 essential oils to calm, bestselling lotion is now packaged in gel-to-oil formula effortlessly
detoxify, smooth and plump recycled plastic bottles with larger dissolves SPF, make-up and
your skin while you snooze – product information labels to make impurities, while camellia and
it’s beauty sleep in a jar! outer cartons a thing of the past. New avocado oils condition, and
flip-top lids also replace the old pumps glycerin hydrates, skin.
for easier recycling.
BEAUTY
BAG
Update your gym bag and
bathroom cabinet with these
must-have eco-friendly beauty
Davines More Inside
and skincare buys!
Dry Shampoo
£23; uk.davines.com
Use this sustainable
waterless shampoo Fiils Build Your Own Duo
to refresh and clean £26 for two bottles and two refills; fiils.co
your hair after Fiils sells a range of gorgeous shampoos, Amaku
workouts. Rice starch conditioners, body washes and lotions packaged Remineralising
helps to add volume in 400ml refillable pouches (from £8), that can Tooth Tablets
by absorbing excess be poured into reusable, aluminium bottles £12.50 for 1 month;
oil from root to tip (£6 each). The Travel Washbag with Four Mini amaku.co.uk
without leaving any Bottles, £22, is perfect for your gym bag. These science-driven,
residue – a new gym eco-luxe tooth tablets
bag essential. contain natural
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Otis Batterbee Face Makeup Brush Set nano-hydroxyapatite

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Create a flawless finish with these stylish and sustainable foundation, to fluoride that
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as part of the ‘One Brush – Two Lives’ scheme so they avoid landfill. and whitens teeth.
073_WF_APR22_beauty bagEB.indd 73 08/03/2022 12:28

MENTAL FITNESS
074-077_WF_APR22_ OverexercisingEB.indd 74 08/03/2022 12:29

MENTAL FITNESS
TAKE A
BREAK
You know exercise is a good thing, but are you doing
too much? Having a day off from training not only
boost results, it improves your mental health, too
WORDS: Eve Boggenpoel
W
hen you love working out,
taking a break from
exercise can seem a waste
of time – there are training plans to
follow, goals to be met and PBs to
achieve. Besides, exercise feels good
and, for many of us, it’s a way of life.
So, what’s the problem? According
to new research from mental health
charity Mind, excessive training can
be detrimental to mental wellbeing. RISK ASSESSMENT
‘The benefits of regular physical Exercise beyond your limits and not only could you
activity are well-established, but it’s injure your body and reduce muscle mass, you could
possible to have too much of a good also end up feeling anxious and agitated, too. Over
thing,’ says Hayley Jarvis, head of exercising can impact your mood, relationships and
physical activity at Mind (mind.org. ability to function in other areas of your life, warns
uk). But how do you know if you’re Jarvis. ‘Exercise releases the stress hormone cortisol.
doing too much? ‘Over-exercising can For most people, this can help you better manage
mean training for too long or too stress levels. Over-exercising, however, can lead to
intensely without enough rest for your increased levels of cortisol in the blood stream which
personal limits,’ she says. ‘Some of can lead to poor sleep, depression and problems
us may feel unable to stop, or not in with memory and concentration.’
control of how much we exercise.’ Still not convinced? If you find it hard to put down
Indeed, Mind’s research shows almost your trainers, you’re not alone. Up to 10 per cent of
40 per cent of us feel guilty if we miss a elite endurance athletes are affected by overtraining
workout and less than 59 per cent of us syndrome (OTS), with common effects including
regularly take a rest day. So should you prolonged muscle soreness, persistent fatigue,
be taking more time out? We speak to burnout, elevated resting heart rate and even
the experts to find out the impact of mental breakdown, says Professor James Goodwin,
too much training, and how to enhance director of science and research impact at
the mental health gains of rest days. Brain Health Network (brain.health). ‘In addition,

MENTAL FITNESS
over-exercise can stimulate hyper-

inflammation, which has a severe effect
on brain health as it increases oxidative
stress and ages the brain.’ There is
a simple solution, however. ‘It has been
shown that fatigue may be delayed
almost indefinitely by frequent and
regular short breaks,’ assures Goodwin.
TAKE IT EASY
Factoring in regular rest days can help
you keep a balance in your training
week. ‘Taking rest days can help your
mind feel refocused and refreshed for
when you next exercise,’ says Jarvis.
CASE STUDY
WHEN EXERCISE ‘You may find taking regular rest days wellbeing with journaling, a gratitude
allows you to maintain the motivation practice, reading that unfinished novel
BECOMES and enjoyment of taking part in or calling a friend you’ve lost touch
UNHEALTHY physical activity.’ with. If you can, avoid social media,
Estelle* used exercise to avoid One way of mitigating and even too. There’s a strong link between
painful feelings, but that created its preventing OTS is to balance the social media use and increased risk of
own set of problems
sympathetic (‘fight or flight’) and anxiety, depression and negative
‘I’ve always been an active person but parasympathetic (‘rest and repose’) thoughts, so take a break from your
being alone with my thoughts was impossible branches of the autonomic nervous phone and use the time for self-
and the only coping mechanism I knew was system, explains Goodwin, so that nourishment, instead. Need some
exercise. It was perfect for calming my busy
mind and fulfilling my need to constantly you’re neither in a state of overactive, more ideas? Try the following:
be on the go. hyper vigilance, nor one of depleted
‘I started to lose a lot of weight and my daily exhaustion ‘Some practical research- Connect to nature – You know fresh
hour of exercise became many hours. With so
based measures that can be taken air feels good, but new research from
much wear and tear on my body, I developed
soft tissue injuries but felt I had no choice but to achieve this balance include the Max Plank Institute for Human
to carry on despite the pain and damage, until allowing a day of complete rest when Development shows it has a specific
they became so bad, I was unable to move. performance declines,’ he says. effect on your brain. Spending time
‘Eventually, I started getting treatment. I
was encouraged to try lots of different things ‘However, be aware that total inactivity outdoors increases grey matter in
to relax and found a few activities that didn’t may be a source of mental stress, so the prefrontal cortex, leading to
involve being active. I still love exercise, and supplement with leisure activities.’ improved mood, concentration and
I would never give it up, but learning to cope
working memory. The scientists also
with negative emotions and understanding
where my drive to be active comes from has REST-DAY RITUALS found people who walked more
changed my relationship with physical activity. It’s not unusual to feel fidgety if you’d outside were better able to plan and
Health and wellbeing are about balance, and
* Not her real name or picture
rather be working out, so plan rest-day regulate their own behaviour. Walking
sometimes that means running a marathon,
but other times it means lying on the sofa.’
activities that will satisfy you in other also increases feelings of wellbeing,
ways. If you can’t bear the thought of by grounding you (energetically
If you’re worried about overtraining, speak to not moving, factor in a walk, gentle connecting you to the earth).
someone you trust about how you’re feeling – swim or soothing yoga session (try yin,
a friend, family member, coach, performance
psychologist – or use a service such as Mind’s restorative or yoga nidra). Otherwise, Tune in to your body – Sit or lie on a
Infoline (0300 123 3393). use the day to nourish your mental mat and tune in to how you are feeling.

MENTAL FITNESS
‘Spending
time
outdoors
improves
your
mood’
whatever feels right in the moment. Connect to its shape, its texture, its
When you are ready, tune in again to temperature… Then, take your
your whole body, notice how you feel, attention to the back of your body,
then ask your body what it needs next sense the structure of your spine,
– a cup of herbal tea, a walk in the fresh the strength of the muscles and,
air, a gentle swim… from the sensitivity of your back body,
connect again to the mug in your
Notice areas of tension and begin to Be creative – Shift your nervous hands. Can you sense a difference?
slowly move in a way that feels right for system into a more parasympathetic ‘Transferring your energy and attention
you – rolling your shoulders back, mode by directing your attention to the front of your body shifts your
Photography: Getty Images | * To find out more about Omori’s retreats, contact her on Instagram at @akisomatic
releasing your head from side to side to the front of your body, suggests nervous system into parasympathetic
or easing your lower back by bending Aki Omori, senior yoga teacher and mode – the rest and digest response,’
forwards. Find your own way to return somatic movement therapist* explains Omori. Practical ways to focus
to standing, perhaps via lying on your (akiomori.com). To get a sense how your attention to the front of your body
side, moving onto all-fours, standing in this feels, try this exercise from Omori. include drawing, knitting or mindful
a forward bend, all the time stretching, Hold an object, such as a mug and try cooking, so factor some of these into
twisting, expanding, contracting – to sense it from the front of your body. your rest day.
YOUR REST-DAY TOOL KIT

Jing Single Origin MuscleGun Aromatherapy Vionic Vesta, £120; Shades of Cool London
Camomile flowers, £14; Carbon Go, £159.99; Associates vionicshoes.co.uk Fern Dohar, £135;
jingtea.com muscleguns.co.uk Rose Oil Blend, £25; Your feet are key to shadesofcoollondon.
Slow dried to ensure Release exercise- aromatherapy feeling grounded. com
they retain their soothing induced tension with associates.com Biomechanically Seduce yourself into
essential oils, the flowers a dedicated deep Infuse the air you breathe designed to hug taking a nap with this
in this clean, fresh-tasting massage. Target with this blend of uplifting your arches, these beautiful Indian dohar,
tea will help you relax different muscles with rose, balancing geranium designed-by- made from luxury cotton.
throughout the day. one of four attachments and soothing palmarosa, podiatrists slides Alternatively, curl up under
and adjust the intensity which aids nervous support natural it with a book or wrap it
from mild to strong. exhaustion, stress alignment to reduce around your shoulders for
and anxiety. tension in the rest of a meditation session.
your body.

WELLNESS BREAKS
10 OF THE BEST
TRANSFORMATIONAL
SPAS
Restore your mind, body and
soul with the latest, life-changing
wellness retreats
WORDS: Mary Comber
078-081_WF_APR22_spasEB.indd 78 09/03/2022 16:50

WELLNESS BREAKS
I
n need of some serious r&r? The last couple of years have left us all craving ALTERNATIVE DETOX
a recuperative escape. Now, the world’s top wellness resorts are coming WHERE:
to the rescue with tailored retreats designed to transform your fitness, Yeotown
health and happiness. No longer just about pampering – these therapeutic (yeotown.
programmes help you recover from the pandemic and emerge with renewed com), Devon
zest for life. ‘The biggest trend we’re seeing is all about emotional healing,’ WHAT:
says spa expert Caroline Sylger Jones, founding partner of Queen of Retreats Yeotox
(queenofretreats.com). ‘People are in need of real nurturing support, retreat
whether that be deep treatments to re-boost their energy, talking therapy Check in
and life coaching or a creative approach.’ for the famous alternative detox and
From a Covid-recovery medispa to a primal fitness camp and shamanic-healing emerge lighter in body and mind. Every
hideaway, here’s our pick of the best life-enhancing retreats around. week, yogis Mercedes and Simon Sieff
open the doors of their chic, eco
farmhouse to a group of guests ready
EMOTIONAL RESCUE for a life-affirming programme of
WHERE: Kamalaya (kamalaya.com), bracing hikes, strength training and
Koh Samui boxing workouts, fuelled by gut-
WHAT: Embracing Change programme friendly food. Unwind with meditation,
Built around a sacred Buddhist cave yoga and deep-tissue massage, join
and shrine, Kamalaya is a beautiful, nutritional chats and cookery sessions
spiritual spa where East and West or relax by the fire. You’ll come away
collide to heal mind, body and soul. energised, fit and clear headed,
Nestled in lush, tropical gardens with with tools for a healthy new lifestyle.
waterfalls that tumble down the hillside Must-try: The shiatsu massage
to a beach, this wellness sanctuary Cost: Five -day Yeotox retreat, from
immerses you in nature with magical £1,950 all inclusive; yeotown.com
views of ocean and jungle at every turn. HEALING ALCHEMY
Restore with therapies and counselling WHERE: Preidlhof (preidlhof.it),
from top therapists, plus yoga, South Tyrol, Italy HOLISTIC HAVEN
meditation and fitness classes. The WHAT: Integrated Healing Retreat WHERE: Middle Piccadilly
Embracing Change programme helps Preidlhof is a place where magic (middlepiccadilly.com), Dorset
you navigate challenging life events happens. It’s not just the uplifting WHAT: ReEmerge retreat
with a mix of Chinese medicine, mountain setting, state-of-the-art spa, Set in the 17th century home of healer
holistic bodywork and mentoring. stunning rooftop pools or five-star Eliana Harvey, Middle Piccadilly is a
Must-try: The superfood-laden dishes, pampering. This award-winning holistic haven known for its peaceful
full of exotic flavours wellness destination is home to some atmosphere, transformative therapies
Cost: Five-night Embracing Change of Europe’s most talented healers who (including acupressure, reiki and sound
programme, from £2,269 per person work intuitively to reset you, physically healing) and vegetarian food. With a
including domestic flights, full-board and emotionally. The Integrated maximum nine guests, you’ll have
accommodation; healingholidays.com Healing Retreat helps you release space to truly rest and let the talented
anxiety and embrace the future with healers work
deep-reaching, daily treatments from their magic.
the master therapists (using Zen The new
Shiatsu, Ancient Healing and Medical ReEmerge
Wellness), replenishing nature- retreat uses
immersion sessions, such as forest shamanic
bathing, holistic classes including therapy,
laughter yoga and a gourmet healing quantum
menu. You’ll want to stay forever. healing and therapeutic massage to
Must-try: Glowing Flow session bring you back into balance.
with master healer Stefano Battaglia Must-try: Moor spa bath with
Cost: Five-day Integrated Healing rebalancing herbs and minerals
programme from £2,419 per person Cost: Three-night ReEmerge Retreat
sharing, including flights, transfers, costs £500 per person, including
full-board accommodation; full-board accommodation and
healingholidays.com treatment; middlepiccadilly.com

WELLNESS BREAKS
MIND & BODY 360°

WHERE: The BodyCamp
(thebodycamp.com), Mallorca
WHAT: Holistic Lifestyle
Transformation week
Love ’80s music, pool games and
puppies? Set in a 25-acre, Mallorcan
retreat, BodyCamp is a transformative
week of full-on fitness, holistic healing,
mindset magic and al-fresco,
plant-powered meals. Mornings are
dedicated to workouts – think nature
runs, team games, poolside workouts.
Afternoons are for hiking, yoga or
chillaxing poolside, ready for the
evening’s music quiz. Before you know
ENERGY BOOST it, you’ll be fit, toned and happy.
WHERE: Euphoria Retreat Must-try: The plant-powered
(euphoriaretreat.com), Greece chocolate brownies
WHAT: Feel Alive Again programme Cost: Seven-days from £1,850,
Breathe, dance and stretch away stress on including
a joyful group retreat in the pine-clad hills full-board
of the Peloponnese. Euphoria is an award- accomm-
winning wellness resort created by energy odation;
therapist Marina Efraimoglou. Blending thebody
Chinese and Greek healing philosophies, camp.com
it offers expert-led treatments (from reiki to
watsu) for mind and body healing, plus programmes for stress, detox, fitness and
weight loss. On the The Feel Alive Again retreat, you’ll release built-up stress with
breathwork and bodywork therapies, and reignite your passion for life with SUNSHINE THERAPY
meditation, journaling, Five Elements dance therapy and outdoor activities. WHERE: BodyHoliday
Must-try: The state-of-the-art, four-storey spa (bodyholiday.com), St Lucia
Cost: Three-day Feel Alive Again programme from £1,219 per person, including WHAT: Wellness Rehabilitation
accommodation, breakfast and transfers; healingholidays.com programme
Dawn-to-dusk fitness classes, five-star
therapies and Caribbean sunshine –
COVID RECOVERY BodyHoliday is the perfect wellness
WHERE: Park Igls (park-igls.at), Austria retreat. Set in tropical gardens on a
WHAT: Fit After Covid programme private beach, this escape ranks in the
Struggling to get back on your feet after Covid-19? world’s top 10 spas. Play tennis, cycle,
This award-winning Austrian medispa has developed do yoga or dive into the turquoise sea
a diagnostic and therapeutic programme to treat for watersports, then recover in the
Long Covid and get you fit again. Devised by medical Moorish-
specialists, the seven-day package uses the latest style spa
medical and fitness testing with naturopathic with a daily,
Mayr-cure therapies. It may seem pricey but, after 50-minute
the initial examinations (including lung function and treatment.
cardiac-muscle damage tests), you’ll receive an The new
intensive personalised programme of exercise and Wellness
physiotherapy sessions, Mayr diet, liver compresses, Rehabilitation package includes
fortifying infusions, abdominal and full-body personalised relaxation, fitness,
massages, Kneipp treatments and mental coaching. ayurvedic treatments and nutrition.
Must-try: The sleek spa facilities with views of Must-try: Post-yoga sundowners
the Tyrolean Alps Cost: Seven-day Wellness
Cost: From £3,239 per person for a seven-night Rehabilitation programme costs
programme, including full-board accommodation and £2,278.30 per person all-inclusive;
transfers; healingholidays.com bodyholiday.com

WELLNESS BREAKS
FITNESS THERMAL CURE

RESET WHERE: Grand Hotel Bad Ragaz (resortragaz.ch), Switzerland
WHERE: Wild Fitness WHAT: Recharge programme
(wildfitness.com), Since the 13th century, wellness seekers have been ‘taking the waters’ at Bad
Menorca Ragaz. Back then, patients were lowered by rope into the Tamina Gorge to bathe
WHAT: Transformative in its healing, thermal springs. Nowadays, you can wallow in luxury in the Grand
Fitness break Hotel’s thermal pools
Take your body back while soaking up stunning
to nature and return Alpine views. Proven to
home your fittest ever! ease muscle and joint
Blending primal pain, improve circulation
movement and fresh-air and strengthen immunity,
adventure with paleo- the 36.5°C thermal
style nutrition and waters are the star
mindset training, this of this cutting-edge
innovative retreat medispa. Popular with
transforms the way you rehabilitating athletes,
move, eat and think for it boasts an elite fitness
good. A typical morning team of 30 doctors,
at the Menorcan top nutritionists and naturopaths, plus a wealth of holistic spa treatments.
farmhouse starts at 6am Must-try: Three-day Recharge package (£1,600) with thermal spa sessions,
with barefoot running, yoga and holistic therapies including Tibetan Singing Bowl massage
followed by an organic Cost: Three-night stay from £999 per person, including transfers and breakfast;
breakfast. Days are filled healingholidays.com
with animal-flow classes,
combat, wild lifting,
beach games, hiking
and swimming in the
Mediterranean. Later,
unwind by the pool
or enjoy a restorative
massage. A post-retreat
care package ensures the
holiday is life-changing.
Must-try: Hands-on,
organic cookery lesson
Cost: Six-day retreat
from £1,850 excluding
flights; wildfitness.com

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10/03/2022 09:52
Wo r k o u t s Expert tips K it reviews
TRAIN
* *
Your
14-page
fitness
handbook
P84
Get HIIT-fit with
Monique Eastwood’s
low-impact workout
P89
Supercharge your
squatting technique
with our form guide
P90
Work your arms and
abs with a speedy
dumbbell session
P94
Photography: Getty Images
Get road
cycling-ready with
our round-up of
padded bib shorts
083_WF_APR22_train openerEB.indd 83 08/03/2022 12:30

HOLLYWOOD HIIT
Trainer to the likes of Davina McCall and Emily Blunt,
Monique Eastwood’s high-intensity workouts will streamline your shape
with a fusion of ballet, Pilates and dance-inspired movements
N
ot only has she helped get a big focus on core, which is key to completing the number of reps that
Emily Blunt in the ‘best shape keeping your body strong and stable.’ I’ve set,’ says Eastwood. ‘Repeat one
of her life’, but the likes of round on one side, then switch and
Davina McCall and Ruth Wilson HOW TO DO IT do it all again on the other side. Rest
are also fans of Monique Eastwood’s ‘To do this beautiful bodyweight HIIT for two minutes and do it again.’ By
Eastwood Movement Method workout, which I’ve designed to train the end of the session, you should
(eastwoodfit.com), which is based your whole body, simply run through have completed four circuits (two on
around high-intensity movements the moves one after the other, each side). Enjoy!
and has a special focus on technique,
coordination and balance.
The inspirational 55-year-old,
an ex-ballet dancer, developed her
low-weight, low-impact method
around form, alignment and posture,
incorporating multi-directional
movements and a lot of inspiration
from dance-based exercises such
as pliés and curtsy lunges.
‘We work the body in many different
directions and, in doing so, activate
more muscles than we even realise. It’s
all about keeping the body and mind
consistently stimulated,’ explains
Eastwood. ‘My workouts also have
JUMP SQUAT
Reps: 20
‘Great for getting the heart pumping
and legs burning,’ says Eastwood.
• Begin with feet about shoulder-width
apart, toes pointed slightly out.
• Squat down, ensuring your knees
track in line with your toes and your
weight is in your heels. Lift your arms
up in front of you.
• Explode out of the squat position by
jumping up into the air, engaging your
glutes and bringing your arms behind
you as you go up.
• Keep your legs straight until you
return to the ground, bringing your
arms forward and landing flat on your
feet. Bend your knees to land softly.
84 Women’s Fitness
084-087_WF_MAR22_workout 1EB.indd 84 08/03/2022 14:07

HIIT WORKOUT
SIDE PLANK
WITH CRUNCH
Reps: 30 seconds
‘This exercise will work
the obliques – the
muscles that run down
the side of your abs. It’s
a great move for balance
and core stability,’
says Eastwood.
• Begin in a side plank
position, with straight
arms and legs and your
body in a straight line
from head to toes.
• Keep your core strong
and make sure your hips
neither sag down nor
raise up high. Keep your
supporting arm strong
but not locked, resisting
the mat while keeping
your shoulder away
from your neck.
• Bend and lift your lower
leg, tracking your knee • Engage your abs, contract and squeeze
towards your midsection. obliques and your when in the top position.
Simultaneously, use your straight leg – you want to Repeat for 30 seconds.
hand as a touchpoint use the whole of your
for the crunch. side body – then
HIGH ROW
Reps: 20
‘This exercise will work into your
shoulders and upper back and, if you
engage your abs, it will work your core
too,’ says Eastwood.
Words: Lucy Miller | Photography: Marcel Grabowski | Clothing: from a
• Start with your feet slightly wider than

selction at Gympro (gymproapparel.com) and NGX (ngxsport.com)
shoulder-width apart, then bend your

knees and hinge slightly at the hips.
• Hold a weight in both hands, with
your arms straight down in front of your
thighs. Soften your knees, keeping
them bent throughout the exercise, and
keep your back straight.
• Lift the weights up to your upper
chest, keeping your elbows high and
your wrists straight. Keep your shoulder
blades depressed; don’t allow your
shoulders to lift up to your ears.
• Lower the weights and return to the
start position, then repeat.

MOUNTAIN
CLIMBERS
Reps: 30 seconds
WHAT
‘A core move that will also ABOUT
work your arms, shoulders DIET?
and get your heart rate ‘It’s not all about
high, which is great for fat the training,’
burning,’ says Eastwood. says Eastwood.
• Start in a plank position ’I teach all of
my clients to
with your core muscles fuel well, too.
activated. Pull one knee in Regardless of
towards your chest and then whether you
alternate the movement, so want to burn
your foot returns to the fat or increase
muscle mass,
original position while the my top advice is
other knee moves towards to consume
your chest. Use a strong a good source
exhale as you do this, to of protein within
activate your deep core. one hour of
exercise, to help
• Continue, moving as fast repair and build
as you can for 30 seconds, lean muscle.
staying on the balls of I recommend
your feet. NGX BodyFuel
• Try to straighten your back (nutri-genetix.
com), which is
leg with each rep, without a brand that
allowing your back foot to can be
creep closer to your hands personalised
as the set progresses. Don’t to your
let your hips lift up; maintain DNA profile.’
your plank position.
KICK-THROUGHS
Reps: 20
‘This core exercise will work your
shoulders and get your heart rate up,’
says Eastwood.
• Start in a tabletop position,
with your shoulders stacked directly
over your hands and your knees and
shins on the floor.
• Tuck your toes under, engage your
core and place pressure on your feet
while lifting your knees slightly off
the floor. Your back should remain in
neutral position, with hips and
shoulders aligned, your thighs parallel
to your arms and calves parallel to the
floor – this is the starting ‘box’ position.
• Turn to the right, placing your right
foot flat on the floor as you do so. Kick
your left leg underneath and through,
simultaneously raising your right arm.
• Return to the box position and repeat
for 20 reps.

HIIT WORKOUT
PRESS-UP PLANK: KNEE TO • Begin in a press-up position with obliques throughout the move.
ELBOW hands around shoulder-width apart and Try to maintaining a neutral spine
Reps: 10 your shoulders stacked directly over throughout the exercise.
‘Also known as the spiderman your hands. Place your feet together. • Aim to touch your knee to your elbow
press-up, this is a challenging but • Lower down for a press-up and, as at the bottom position, holding for a
fantastic exercise for working the you do so, with a neutral spine, draw split second, then reverse and repeat.
entire body and engaging the brain,’ your right knee towards your right • If you are unable to do full press-ups,
explains Eastwood. elbow, crunching your abs and resting on your knees works as well.
Don’t go too low

in your press-up. If
your shoulders are
creeping up to your ears,
your head is dropping
forwards and your hips are
sagging, then your form is
off. Quality is more RETIRÉ STAR POSE
important than Reps: 10
quantity.
‘This exercise will work your entire
core as well as your shoulder and
glute muscles. It’s a tough one, but
remember, challenge is change,’
says Eastwood.
• Start in a side plank. Retiré is a ‘turned
out’ position in ballet. From your side
plank, lift your top leg into the ‘retire’
position, where your toe is poised on
top of your bottom knee.
• Keep your top knee open as much as
you can. Push the ground away from
you with your bottom leg and arm. Try
to maintain a neutral spine throughout.
• Hold for a count of four, and repeat.
Try not to put your knees down in
between reps, and remember to
engage your glutes.

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088_WF_APR22_house advertEB.indd 88 08/03/2022 12:34

GOOD FORM
KNOW SQUAT
For an essential everyday move, the squat is surprisingly
hard to get right. Here’s how to nail your technique
Y
ou do it when you bend down muscles it uses, from those in the you’re losing balance because your
to pick something up, and it’s quads, hamstrings and glutes, to feet aren’t far-enough apart, or
the gold standard of lower the core muscle group. Another you’re leaning forward too much as
body moves, so why is the squat so common problem is tight hip flexors, you lower into the squat. Whatever
hard to perfect? Part of its difficulty often from sitting down too much, needs tweaking, here are our
lies in the multitude of joints and reducing range of motion. Or maybe pointers for the perfect squat.
Don’t look up or down. Focus on a point

that’s 2-3 metres on the floor in front of you.
This will help you to maintain a neutral spine.
Try to reach your full depth in the

Activate your core squat. Depending on your body,
muscles and keep you should be able to sink your hips
your chest up. Take to around knee-level or lower.
a deep breath
while lowering to
brace your core,
then breathe out
as you ascend. Drive through your heels to recruit
your posterior chain muscles
(glutes, hamstrings, calves) as
you ascend from the squat.
Use a mini-band just above

your knees to activate the right
Model: Nicki Petitt | Photography: Eddie Macdonald
muscles. Collapsing knees could

be a sign of weak glutes or a How to do it:
muscular imbalance between the • Stand with your feet slightly
inner and outer thighs. wider than shoulder-width
apart, core engaged and
arms in front of your chest.
• Push your hips back and bend
your knees to lower into a
squat, keeping your weight
Check the gap between your feet. Different foot stances
through your heels.
will work slightly different muscles, but a typical one
• Push through your heels to
is with feet slightly wider than shoulder-width apart. ascend to the start position.
Women’s Fitness 89
089_WF_APR22_good formEBSS.indd 89 09/03/2022 16:09

UP IN ARMS!
Target your arms and abs with this quick, effective
dumbbell workout that will blitz your upper body
W
ant defined arms you can flaunt? arms you’re proud to show off in a sleeveless
This super-effective dumbbell circuit dress, this workout is super effective at working
will not only work and strengthen the muscles in your back, chest, arms and core.
every muscle from your shoulders to your abs, All you need is a simple pair of dumbbells and
but will also get your heart rate up and burn enough space for a yoga mat.
calories. In fact, it provides a fantastic workout Complete as many reps of each move as
in just 30 minutes! possible in the set time, then rest for 15 seconds
Whether you want to be strong enough to do a before moving on to the next exercise. Perform
pull-up one day or would just like a set of toned four rounds.
OVERHEAD PRESS
A great move for the triceps, shoulders and core
Reps: 60 seconds
• Hold a set of dumbbells and bend your elbows to 90°, with your upper
arms parallel to the floor and dumbbells at about head-height (A).
• As you exhale, press the dumbbells overhead (B), then return to
the start position.
• Be sure to keep the resistance on the shoulders by keeping your
upper arms and shoulder in line and not dropping them too much.
Words & model: Lucy Miller | Photography: Eddie Macdonald | Clothing: Peloton Ombre
Go-To Racer Tank and Move Mission Seamed Legging (apparel.onepeloton.co.uk)
A B
090-093_WF_APR22_workout 2EB.indd 90 08/03/2022 14:10

UPPER-BODY WORKOUT
TRICEPS KICKBACKS
This move is great for isolating the triceps and making them really burn
Reps: 50 seconds
• Holding a dumbbell in each hand, hinge forward at your hips while keeping your core
tight and back flat. Bend your elbows (A).
• Keeping your upper arms glued to your sides, exhale and then straighten your arms as
much as possible (B).
• Inhale, then bend your elbows to return to the starting position. Be sure to maintain a
neutral spine and long neck throughout the whole move.
GLUTE BRIDGE WITH CHEST PRESS

This compound exercise requires the glutes and core to stabilise whilst you work
the chest, arms and shoulders
Reps: 40 seconds
• Lie face-up on a mat with your legs bent and holding a dumbbell in each hand.
• Bring your elbows out in line with your shoulders to create a 90° angle (A).
• Lift your hips up high by pushing into your heels then, while maintaining the
A
glute bridge position, press the dumbbells up and together, focusing on engaging
your chest muscles (B).
• Lower the dumbbells back to starting position, then repeat.
B B

A
BENT OVER ROW
A great move that works the entire back whilst
improving posture
Reps: 40 seconds
• Grab two dumbbells and hinge at your hips, so
your upper body is nearly parallel to the floor.
• Holding a weight in each hand, palms facing
backwards and wrists under your shoulders (A),
draw the weights up to your chest (B) by bending
your elbows. Focus on squeezing your shoulder
blades together.
• Slowly lower the weights back to the starting
position, then repeat.
SIDE PLANK WITH LAT RAISE

This advanced move is great for the core and
obliques, yet really works the shoulders
Reps: 30 seconds (each side)
• Start in a side plank, either full, or modified by
keeping your bottom knee on the floor.
• Holding a light dumbbell in your top hand (A),
lift the dumbbell out to the side until it is in line with
your shoulder (B).
• Pause here, making sure your arm is straight, then
return to starting position. Repeat, then switch sides.

UPPER-BODY WORKOUT
ARM CIRCLES
This move exhausts your arm muscles when performed at the end of a circuit
Reps: 50 seconds
• Standing straight with your feet shoulder-width apart and your arms stretched
out wide (A), rotate your arms in a circular motion as though you are drawing
small circles with your fingertips (B and C).
• Keep your arms completely straight and your movements fast and precise.
• Continue until the time is up.
A B C

GET SHORTY!
Keen cyclist Leona Gerrard puts five bib shorts
through their paces, to test their comfort,
contouring and chammy power
O
ne of the most chafing and reduce anatomy. Choose
essential aerodynamics. The padding that covers the
factors for straps, or bibs, should fit sit bones properly. A
enjoying cycling on a tightly but comfortably chamois that has its
regular basis is having – they are designed for thickest parts just to one
a comfortable pair of being crouched over in a side of the sit bones will
bib shorts. I speak from cycling position and not be ineffective at best,
experience when I say for standing up – and the extremely uncomfortable
they can make or back should be higher to at worst. The chamois
break a bike ride. Poor accommodate this and should also run smoothly
padding and fit can ruin follow the line of your along your private area Specialized
your experience on the curves. The cuffs should and not bunch. Gel Women’s in
open road, putting your fit snugly on the thigh inserts can be an issue Layers SL
thoughts on the pain and grip well enough not as they’re in plastic Bib Shorts
and chafing, as to ride up, but not too compartments, blocking
£100, specialized.com
opposed to the tightly to cause that moisture transfer and
scenery, which is why ‘sausage leg’ effect. The causing dampness There was so much
I loved about these bib
spending some time straps should be easy to and skin irritation.
shorts! Wearing these was
choosing a pair that take off and put back on like donning a second skin.
fits you well is vital. at toilet stops; in fact, 3. MATERIALS On the bike, they felt light,
But what are you some bibs now have Materials should be aero and supremely
looking for when making release clips or bra-like quick-drying and comfortable and stretchy,
and my toilet stops were
your decision? If you’re straps, others are much fast-wicking – it’s likely
made all the better thanks
a seasoned cyclist who thinner and slide off the you’ll be in the saddle for to the HookUp magnetic
spends six-to-eight hours shoulder, some brands hours, so you want connection strap at the
a week turning the have made away with something breathable. lower back, which made
pedals, comfortable straps and focused on a Tight-fitting shorts may getting them on and off
extremely easy. The
padding, or a chammy, comfortable top band use basic spandex, nylon,
women’s-specific chamois
as it’s commonly called, over the stomach area. or Lycra that aid the is made with our anatomy
is your number one As someone who is quite freedom of movement, in mind and provides great
requirement. If you’re top heavy, I prefer shorts breathability and comfort, so much so that
more of a stationary bike with a thick banded pair support. Weather I experienced no chafing
even on longer rides.
person, you may be of straps or a complete constraints may mean
I loved the silicon cuffs
looking for something mesh covering that you can’t always ride which kept the shorts
well ventilated for supports my chest (and outside, and turbo- comfortably in place
building up a sweat acts as a base layer), but training can really without squishing my
indoors. If you’re a speed this can make loo stops highlight the need for a legs, and I was also
impressed by the fact
demon, aerodynamics a little cumbersome. pair of shorts that wick
that the fabric has a UPF+
and great contouring away moisture quickly, rating, that protects the
may be at the forefront 2. THE CHAMOIS with no wind to blow skin from ultraviolet rays
of your selection. When choosing a pair of sweat away or sun to – for the time spent on
shorts, I always opt for a evaporate it. Look out for the bike in the summer
months, this is a real plus.
1. FIT, STRETCH women’s-specific range, fabrics that maintain
The price is excellent, too,
AND EASE OF USE and not the unisex their elasticity, as well for such a high-quality
A good pair of shorts will shorts, as the chammy as those made with product, which oozes
have decent stretch, tends to be more recycled yarns, which are comfort and style.
but fit well. Too much targeted and designed more sustainable and Comfort ★ ★★ ★ ★
movement can increase to align with the female planet-friendly. Functionality ★ ★ ★ ★ ★
Ease of use ★ ★★ ★ ★
094-096_WF_APR22_kit testEB.indd 94 08/03/2022 14:13

KIT TEST
dhb MODA
High Cut Bib Shorts
£65, wiggle.com
According to its tagline, these shorts were
‘created by women, for women’. What I
loved about them is they take the need
for a base layer out of the equation, so
there’s one less layer to worry about.
I was impressed by the high-cut design
that provided excellent coverage, and the
chamois is designed for up to three hours
in the saddle, with more of a moveable,
less aero fit. Getting the shorts on was a
piece of cake and the zigzag seam made
the shorts secure but not super grippy,
eliminating those lovely ‘sausage legs’.
The chammy is made by Italian chamois
experts Elastic Interface, with a flat, sleek
design for continuous contact. The ECO
X-Tract top sheet helps expel moisture
and I loved that these shorts are bluesign-
manufactured, using sustainably produced
fabrics. The price is also hard to beat, and
for this reason, and many others, these
shorts get our Women’s Fitness
‘Recommended’ seal of approval.
Comfort ★ ★★ ★ ★
Functionality ★ ★ ★ ★ ★

KIT TEST
Rapha Pro Team Gore Long Distance
Bib Shorts Bib Shorts+ Women’s
£195, rapha.com £199, gorewear.com
If you’re a touch competitive and into These shorts were one of my favourites,
a little seasonal time-trialling or crit as they are designed with long-distance
racing, then these shorts will definitely cyclists in mind, which is something
hit the spot! They’re designed to hug that I love to do in the summer months!
the skin, while still maintaining good I spent more than six hours on the bike
stretch, making them more aero. Their wearing these, and they provided
breathable mesh uppers are great for outstanding protection and minimal
long, hot summer rides, when you’re chafing. These were created by a
sweating a lot and working hard on the women’s cycling team, so I felt assured
bike in the heat. I loved the slimline that they would hit the spot in terms
straps, that were sleek yet supportive. of comfort, breathability and function.
The dual-density chamois was The fit was seamless, with a wonderful
incredibly comfortable on long rides, stretch, the wide flat straps were easy
as well as being quick-drying, to slide on and off during multiple loo
which was a bonus, and the short’s stops and the silicon grips and flatlock
high-stretch Lycra also incorporates seams made me feel as though I was
recycled materials. Plus, there’s even wearing a second skin. The curvature
a pocket for a race radio, if you’re of the seat pad matches the body
considering a career as a pro racer! for minimal discomfort and protects
Comfort ★ ★★ ★ ★ all major pressure points – and
Functionality ★ ★ ★ ★ ★ I could definitely vouch for this
Ease of use ★ ★★ ★ ★ on my long ride.
Liv Cycling Race Day

Bib Shorts
£84.99, liv-cycling.com
While these shorts may have a ‘race
fit’, this doesn’t detract from how
comfortable they are. Great for getting
racy in the aero position, but at the
same time excellent for those longer
endurance rides. I loved the ‘pro’ look
of these shorts, although everything
about them screams comfort. Put
to the test, I found the chamois
supportive without being too bulky
and it gripped in all the right places
without bulging, and I loved that it
contained an antibacterial top layer.
I didn’t experience any chafing,
although I didn’t ride a significant
distance wearing these. The cuffs were
discreet and kept the shorts secure
during my ride, although the straps,
while holding the shorts nicely in place,
were a little intricate during loo stops.
Of all the bib shorts I tried, I thought
these were the most attractive, with
their iridescent ‘Liv’ logo on the thighs.

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FINAL THOUGHT
through menopause, it’s strength structure – it’s not hill reps,

Catching up with… you need to work on. So little tempo runs or a steady run. If I feel
tricks such as bodyweight squats like doing some strides or hills in
PAULA RADCLIFFE, will prep your body for running, the middle of a run, I do, but it’s
MBE
then, it’s good to mix up the very much just for me now, and
pace – walking for a bit then more for the mental side of it
running, 100m strides then than the physical training.’
The world-record holder talks about walking or jogging back, doing
the mental and physical benefits of faster hill work. You’ll get more What are your plans
running at any age bang for your buck if you do for this year?
anaerobic surges because ‘I’m particularly concerned at
you’re building up the muscle the effect of the pandemic on
and stopping the muscular children’s activity levels. We’re
decline as you get older.’ used to seeing girls drop out
of sport between the ages of 13
Your daughter was and 16 but, generally, kids keep
recently diagnosed with up their fitness levels because
cancer. How did you they’re always doing something.
find the strength to Those who couldn’t stay active
support her? during lockdown will struggle to
‘Things that sport taught me get back into sports, so I want to
helped, like sticking to a plan, make sure my Families on Track
‘If I feel like doing some strides or

hills in the middle of a run, I do, but
it’s very much just for me now’
Words: Eve Boggenpoel | Radcliffe held the Women’s Senior World Record for the marathon between 2003 and 2019
seeing the plan work, keeping initiative (eventsofthenorth.com/
focused on the end-goal – which families-on-track) continues to
Why do you feel running was getting the tumour removed grow. We’re looking at ways to
is so important for the – and recovery. Once we could get schools involved and, so far,
younger generation? see the chemo was shrinking the it’s been great to see families
‘The benefits are huge – getting tumour, that helped. Having a getting out there and spending
to know yourself, self-confidence, great support team of friends quality time running together.’
mental health, physical health, and family really helped, as did
working together as a team making time for me to stay
and working to your strengths healthy. Being able to escape
(working on your weaknesses, for a walk or a short run just
too), working towards a goal, to refresh and recharge and
helping to manage external be able to come back in and
stress… there’s not really give her more energy was
anything negative about it! A lot really important.’
of kids who get involved in sport
go on to do better in school and, What exercise do
later in life, are better under you do now?
pressure at work because of what ‘I’m very relaxed about running,
sport teaches you.’ and just do what I feel like on the
day. I might go out for 35-40
Catch up with Radcliffe at RunFestRun
...and what about for minutes, or it might be an hour (runfestrun.co.uk) on May 20-22, where
older runners? and 25. Sometimes I arrange to she’ll be heading up the Butterfly team for a
series of light-hearted running competitions
‘The great thing about running is meet someone, other times I’ll
from the sunset shuffle to a half marathon.
you can start at any age. If you’re bump into a friend while out so The family-friendly event includes
coming to it later in life, your I’ll run with them for a bit. I like motivational talks from sporting superstars,
stretch and recovery zones, food, music and
endurance will be naturally good the freedom of not knowing bouncy castles! Find out all the latest news
but for women, especially where I’m going. Also, there’s no at @runfestrun
098_WF_APR22_final thoughtEB.indd 98 08/03/2022 12:35

.
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THE GOOD GUT GUIDE TO WEIGHT-LOSS SUCCESS

GET FIT FOR LIFE

BUILD YOUR KAREN HAUER

The HIIT exercises VICTORIA PENDLETON

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Kelsey Media 2022 © all rights reserved. Kelsey Media is a

Also in this issue…

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Information given is not a substitute for medical advice, so

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11 Fit buzz after a mild Covid infection into an adventure

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Nicki Petitt Eve Boggenpoel Joanna Ebsworth Louise Pyne

Christine Bailey Leona Gerrard Lucy Miller Suzanne Baum

Behind the scenes at WF this month...

Christine is working with rugby

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