Reset. Rebuild. Refresh.

THE
BUMPER
Hello ISSUE

2023! Hormone
mapping
28-day
training plan Habit
streaking
20-minute Vitamin
short but sweet vaping...
sweats What wellness
(no gym required) did next

8
Get A-list arms
in just 6 moves
SELF-LOVE
SHORTCUTS
Road-tested by
one cynical writer

JANUARY/FEBRUARY
2023 £5.99
 22

Leah
Williamson The Lioness-in-chief opens
up about her struggles with
endometriosis and her duty as a
role model to a generation of girls

J A N U A R Y/ F E B R U A R Y 2 0 2 3 | 7
 If you do one
thing this month

Microdose
wellness
No, we’re not talking about
that kind of dosing. Rather,
the concept of implementing
small yet effective practices
into your daily routine to
build new habits. Unlike the
infrared saunas all over your
Little changes
social feed, ‘there’s no barrier can lead to
to entry for microdosing big results
wellness’, says Sarah Hays
Coomer, PT and author of
The Habit Trip. Some
priceless suggestions? Keep
a running playlist of mood-
boosting songs. Or, once
a week, curate your social
feeds to follow accounts that
speak to your values. ‘Small
routines can be impactful, as
they reduce the amount of
pain or stress you’re under,
which can significantly
improve your mood, focus
and ability to adapt,’ adds
Coomer. Identify those that
keep you happy and healthy,
then set clear boundaries to
keep them up amid the
grind. So the next time
you’re staying with
a loved one, without
the time, space or
equipment needed for
WORDS: SABRINA TALBERT. PHOTOGRAPHY: GETTY IMAGES

your go-to workout, you

can establish – ahead of time
– that you need to walk
for 10 minutes each
day to keep your body
moving and your head
clear. Micro, yet mighty.

J A N U A R Y/ F E B R U A R Y 2 0 2 3 | 9
 ?!
@ %
#
ASKING FOR
A FRIEND
I could swear
that swearing
helps me lift
heavier. Is it
all in my head?
Where was Professor
Richard Stephens when you
were being reprimanded by
your PT for dropping a
C-bomb mid-set? Multiple
studies conducted by the
senior lecturer psychology at
Keele University have found
that saying your favourite
four-letter word during
exercise can improve your
pain tolerance. In one study,
participants performed much
better on a hand grip exercise
and chair press-ups (short but
intense physical tasks) after
letting, ahem, loose. As to
what’s fuelling the expletive-
exercise connection?
‘Swearing lets you throw off
inhibitions and just go for
it a bit more, be a little less
restrained,’ says lead author
Professor Stephens, adding
that the beneficial effects of
swearing are probably rooted
in childhood, when we’re
exposed to them. And when
it comes to swearing your
way to strength, there’s no
PG version. When Professor
Stephens and his colleagues
Do headphones
instructed participants to
use fake swear words to help
with their pain tolerance
(‘twizpipe’ and ‘fouch’ were
among the creative choices),
they were shown to inspire
humour but had little impact
on pain compared with
traditional swear words,
which increased pain
tolerance by 33%. So f**k
it – just do whatever gets
you through the next set.
What’s the oral microbiome?
As the gateway to your professor at the
digestive tract, the oral University of Iowa. Just
microbiome teaches as they help determine
your immune system eye and hair colours,
to differentiate between your genetics affect what
good and bad bacteria. your microbiome looks
As microbiome bacteria like. In fact, ethnicity-
(oral and gut) develop specific ‘microbial
within hours of birth, fingerprints’ may entail
the immune system a unique bacteria
starts to recognise composition that could
and memorise them, make you less prone to
allowing the systems to cavities than someone
codevelop, says Sukirth who has the same
Ganesan, periodontist brushing and flossing
(a strand of dentistry routine, Dr Ganesan’s
specialising in bone and research suggests. And
tissue) and assistant while your mouth
While no one’s disputing that
listening to music or a podcast
can make any activity more
enjoyable, constant use of
your headphones can cause
damage your permanent damage – and
when you experience volume-
hearing? related hearing loss in your
teens, twenties and thirties,
you’re stuck with it, says
Robert Sataloff, chair of
Otolaryngology – Head and
Neck Surgery at Drexel
University College of
Medicine. Fortunately, you
can prevent this. Start by
keeping your audio at or
below 80 A-weighted decibels
J A N U A R Y/ F E B R U A R Y 2 0 2 3 | 1 3
A molecular
connection
bacteria is resilient,
it reacts quickly to
certain changes such as
pregnancy. Think of it
as your body’s canary in
the coal mine. Take teens
who smoke or vape.
Before they show signs
of gum disease, their
oral bacteria is similar
to that of older people
with the condition, says
Dr Ganesan, whose lab
is investigating whether
oral bacteria also
indicates metabolic
syndrome. How’s that
for an oral history?
(dBA). Next, opt for vented
headphones or earbuds that
don’t tightly seal the ear;
headphones that seal the ear
by plugging the canal with tips
that block airflow dangerously
increase decibel levels, says
Professor Sataloff. Cushioned
headphones are another good
choice – the space between the
speaker and the ear canal
helps diminish unpredictable,
echoed sound levels and adds
comfort. Professor Sataloff also
gives the green light to devices
incorporating volume alerts
and those designed not to
exceed 80 dBA. Sound advice.
 CORE AND
STABILITY
Don’t take
your eyes off LEVEL
that weight

For an extra
challenge, add a
shoulder press
before lowering
back down 

Move of The leg and

the month arm on the floor
should be angled
away from
your midline
WORDS: LAUREN DEL TURCO. PHOTOGRAPHY: ALLIE HOLLOWAY. STYLING: ANN WANG. HAIR: CEE RUZZIELLE. MAKE-UP: JENNIFER NAM/HONEY ARTISTS

Get up
and go
We can’t promise this move will overhaul
Use your core,
glutes and hips to
drive the kettlebell
(and your torso) up
your energy, but this full-body burner
will add some fire to your core routine

STE P 1 STE P 2 STE P 3

WHY WE LOVE IT: Sick of the same old LIE on your KEEPING your SLOWLY reverse WORK IT IN
ab exercises? We hear you. We love a back with the right arm the movement, Do a six-minute EMOM
classic, but sit-ups can’t hold a candle to kettlebell raised straight and passing back (every minute on the
the quarter get-up. This move – the first towards the the kettlebell through the minute) workout. At the
step in the full-body-burning Turkish get- ceiling in your overhead, push forearm stance, start of the first minute,
up – might seem simple, but it’s spicy. It’ll right hand, through your to return to your do one super-slow rep,
fire up your entire core while also working your right knee right heel and start position. rest for the remainder of
your hips and glutes, says PT Lauren bent and foot left hand to roll That’s 1 rep. the minute. At the start of
Kanski. Did we mention it strengthens planted, your up on to your the next, repeat on the
your shoulders, too? Whether you want left arm and leg left forearm, other side. Alternate sides
to progress to a full Turkish get-up or add flat on the floor. then on to your until the time is up.
a kick to your core routine, you’ll feel more, left hand.
ahem, get-up-and-go with every rep.

J A N U A R Y/ F E B R U A R Y 2 0 2 3 | 1 5
H E A LT H • BEAUTY • FITNESS • FASHION
• WEIGHT LOSS • FOOD • SEX
Bringing her

Six months after England’s Lionesses brought

football home, their captain is still climbing down from
the fairy tale. Here, Leah Williamson opens up about performance anxiety,
endometriosis and football bosses who pay lip service to the women’s game
Words Roisín Dervish-O’Kane
Photography Rosaline Shahnavaz Styling Saskia Quirke

2 2 | J A N U A R Y/ F E B R U A R Y 2 0 2 3
Leah Williamson
might have something to do with 10 Downing Street’s
revolving door, but many of us have had the topic of
leadership on our minds of late. And for my money,
you’d be hard pushed to find a chief better suited to
their position right now than Leah Williamson.
The Milton Keynes native, just 25 years old, who
led England’s Lionesses to victory last summer,
gives it to you straight, cracks jokes (including
savaging herself ), can’t stop talking about the
talents of her teammates and has the sort of easy
authority that makes you want to follow where she
treads. She’s also quintessentially English – but not
the England of that wistful American fantasy, nor
the mythical country clumsily painted by political
strategists to win votes. No, Leah is cut from the
cloth of a culture you actually know: one with the
Argos catalogue, Kathy Burke comedies and Sunday
roasts. And she reps it, hard – whether she’s donning
a union jack bowler at a jubilee street party, dancing
to Calvin Harris amid a throng of ravers in Ibiza or
jubilantly celebrating a win on the pitch.
Or here, in a cafe near her home in St Albans,
clad in an oversized hoodie and cap, apologising
profusely for being late (a mere 15 minutes –
practically punctual by celeb standards)
and insisting breakfast is
on her. She had to stop en
route to pick up a strap ‘My
for her injured ankle – put her
‘I would have run mum’s shoulder and grandma just put her head on
otherwise!’ When I ask went, “She did it”’ my mum’s shoulder and went,
how she’s doing with it,
she’s all professional game
face. She praises Arsenal teammate Jordan Nobbs
for changing the side’s fortunes when she came on
during their three-one victory over West Ham the
day before we meet; and notes the novelty of getting
to watch the match with her football-mad family.
But it’s clear Leah – who’s been playing since she
was six, was scouted to join Arsenal’s academy at
nine and worked the club’s gate on game days with
her mum – is missing the beautiful game. ‘When
I take a tight touch to a crisp pass, to me, it feels
like I’m dancing,’ she says, with an expression of
blissed-out ease. ‘It’s a way of expressing myself.
24 | J A N U A R Y/ F E B R U A R Y 2 0 2 3
PREVIOUS PAGE:
There are times when I’m playing when it’s hard to DRESS, VICTORIA
set up things, but when I’m dancing, I’m just: touch; BECKHAM;
bang! You know? You move so freely.’ EARRINGS (WORN
THROUGHOUT),
LEAH’S OWN
Making history THIS PAGE: TOP,
This physical flow state was present and correct in AGOLDE; TROUSERS,
the Euros final against Germany. ‘I remember I went SOCKS AND SHOES,
to go into a tackle and I just completely removed her NIKE
from the ball. Because I’m not brutally strong, my OPPOSITE: BLAZER
AND TOP, MICHAEL
whole body has to move as one and I just brushed her KORS; TROUSERS,
off, turned and passed,’ she says, with the enthusiasm STELLA M C CARTNEY;
of someone seriously geeking out on their craft. ‘And NECKLACE, MISSOMA;
SHOES, VAGABOND
I thought, that’s all you need to do today.’ The rest, as NIKE
they say, is history. The squad played in symphonic
alignment and the Lionesses brought home England’s
first major football trophy in 56 years. What’s the
comedown been like since? ‘Hard. It scares the s**t
out of me if I’m honest, that every day for the rest of
my life I will chase that feeling. I don’t see how it could
have been topped… the only thing I’d love to do is go
back and watch it from the stands,’
she smiles, recalling her mother’s
grandma just retelling of the moment of victory.
head on my ‘As the final whistle went, my
“She did it.”’
The record viewing figures the
Lionesses brought to the women’s game have made
household names of the team. Gucci invited Leah to its
AW22 show and now regularly dresses her for events
(including the National Television Awards, which she
attended straight from our shoot, clad head-to-toe in
Gucci garb). Now, as well as being a professional
footballer, Leah is a role model, a poster girl, a pin-up
for the TikTok age. When I ask how she feels about her
celebrity status, she pauses. ‘Well, I love it because we
can reach so many people. Like, girls’ mums and dads
don’t have to search us out like mine had to – I’ll be in
front of your face,’ she laughs. But? ‘I hate the fame and
J A N U A R Y/ F E B R U A R Y 2 0 2 3 | 2 5
Leah Williamson
J A N U A R Y/ F E B R U A R Y 2 0 2 3 | 3 7
As her
with gorgonzola sauce was set down on the white
tablecloth, Carrie Forrest cast a nervous glance around
the restaurant. She wasn’t famous, at least not in the
conventional sense; she had a vegan blog with an app
and was successful enough that she’d been flown to
Miami to present at a food-blogging conference before
flying up to New York for another work engagement.
With a master’s degree in nutrition, Carrie knew all
too well the vital role that protein played, and she ate
plenty of beans and soy. And yet, she was exhausted.
In fact, she’d been low on energy for months, maybe
years. She’d switched to a vegan diet in 2010 – inspired
by the actress Alicia Silverstone, a love of animals
and a hope of losing that stubborn 5lb. Giving up meat
was easy (it was yoghurt that had been hard), but
lately she’d found herself looking longingly at eggs
in farmers markets. And by the time she arrived in
New York, something had shifted.
‘I was just like: this isn’t working,’ Carrie, now 47,
recalls, of that trip. ‘I felt ashamed. But I also felt like,
this is my health and I have to make a change.’ She
remembers two things about the steak: it was delicious
and she couldn’t finish it. The next morning, she woke
feeling ‘energetic’, so she took the leftovers from her
hotel room’s mini fridge and ate them cold.
Almost immediately, she began searching for the
words to communicate her feelings to her audience.
And after revising it more than half a dozen times, she
hit publish on a post called Why I Am No Longer Vegan,
which included an apology if the headline caused
‘disappointment, confusion or anger’. Then she held
her breath. Within hours, she had hundreds of negative
comments (‘No true vegan would ever “listen to their
body” and eat animal products,’ wrote one), along with
bad reviews of her app on the app store. So many people
unsubscribed from her email list that she received an
auto email from marketing platform MailChimp saying
3 8 | J A N U A R Y/ F E B R U A R Y 2 0 2 3
her account had been suspended. The company was
afraid she’d been hacked. Meanwhile, Carrie’s close
friends – also vegan – deserted her.
‘I was pretty much alone, except for my husband and
my therapist,’ she says. But still, she stood her ground,
eating farm-raised beef, adding chicken to her stir-fries
and feeling her energy levels stabilise. It was two years
before she received the first apology; in an email, a
negative commenter confessed that she, too, had given
up veganism and admitted she’d been too hard on
Carrie. The emails began as a trickle, then turned into
a small but steady stream, inspiring Carrie to publish
a post that remains one of her most popular to date.
The title: How To Start Eating Meat Again.
MEAT THE MOMENT
After at least two decades of being nudged towards
everything plant-based – even hamburger heavyweight
McDonald’s rolled out a McPlant menu– a small but
growing chorus of researchers and public health
experts are pushing back. It’s not that you must eat
meat; more that it can be difficult to get all the protein
you need without any animal products in your diet.
‘Not everyone can sustain a healthy weight, meet
protein and other nutrient needs [such as iron], and
stay on a vegan diet,’ says Sareen Gropper, a professor
of nutrition at Florida Atlantic University, who
generally recommends the Mediterranean diet
(mostly plant-based foods with plenty of wholegrains,
beans and nuts, plus some lean poultry, fish and
dairy). While Professor Gropper notes that ‘many
people on vegan diets are healthy and meeting all
their nutrient needs’, she adds that vegans can be at
increased risk of suffering from hair loss and general
fatigue due to protein or iron deficiencies. 
But first, it’s important to clarify that while plants
are many wonderful things, most plants are not
 Clearing
the air
The belief that
high-protein
diets can cause
kidney problems
in healthy
adults is being
re-examined by
certain experts.
Processing large
amounts of
protein does
not lead to a
decline in kidney
function,
according to
a Journal Of
Nutrition review
of more than
20 studies
involving
hundreds of
participants.
‘This thought
came from the
fact that people
with kidney
failure or
reduced kidney
function are
generally put on
a low-protein
diet in order to
not overburden
the kidneys,’ says
Professor van
Loon. ‘But it’s not
the other way
around. There’s
no evidence
whatsoever.’
Duly noted. 

J A N U A R Y/ F E B R U A R Y 2 0 2 3 | 3 9
 a source of high-quality protein, which is a
macronutrient that most people still aren’t getting
enough of. Or at least, the right kinds of it at the
right times. Humans need amino acids, the building
blocks of protein, to mount a response to infection,
as well as for just about every structure in the body
– bone, liver, gut, tissues, hair, nails, skin and yes,
the one that probably comes to mind first when
you think of protein: muscle. But people tend to
only think of muscle and protein in relation to their
fitness, and that’s a mistake,’ says Gabrielle Lyon,
founder of the medical practice and education
centre Muscle-Centric Medicine.
Over the past 20 years, researchers have come
to understand that skeletal muscles are endocrine
organs, just like the thyroid. During muscle
contraction, endocrine organs produce and secrete
hundreds of small proteins called myokines,
which can keep inflammation from getting out
of hand. This is also why being ‘under-muscled’
is fast becoming a health issue to watch. But this
conversation isn’t about how much (or little) you
can deadlift in the gym; patients with less muscle
mass have more complications, longer hospital
stays and lower survival rates, according to an
Annals Of Medicine review of nearly 150 studies.
Plus, ageing bodies process protein less efficiently
and need more of it to maintain muscle mass and
strength, bone health and other vital functions.
‘Start thinking of muscle as a healthy ageing strategy,
suggests Dr Lyon. One way to do that is to focus
on high-quality protein, she says, which will help
FOOD STYLING: OLIVIA MACK MCCOOL
offer protect from many chronic diseases.  you have hormones on your side.)
THE ACID HOUSE
While the recommended daily allowance for protein
remains a modest 0.8g per kilogram of body weight,
researchers are now saying we need more like 1.2 to
1.5g per kilogram to support tissue growth. For most
of us, this amounts to about 30g per meal – and that
‘per meal’ is intentional; you really do need to eat it all
day. ‘The body doesn’t store amino acids,’ says Carol
Johnston, a professor of nutrition at Arizona State
University. That means it’s best to have them available
at any time, so spread your protein throughout the
day (and be sure to have some with breakfast). That
may seem easy enough these days, with protein being Proportion of
added to everything from cereal to biscuits and beer. consumers
But not all protein is created equal. who said they
Protein is made up of 20 amino acids, 11 that our knew how
bodies make, and nine, called essential amino acids, much protein
that we can get only from food. In addition to being they’d had in
the foundation of protein, the nine essential aminos the past 24
are also signalling molecules. Basically, when you hours. What
eat them, particularly one called leucine, they start about you?  
stimulating protein synthesis. All animal products Source: FMCG
contain the essential aminos, while many plant Gurus survey
proteins are missing at least one (though some are
complete proteins, such as quinoa, soya, chickpeas,
pistachios, buckwheat, amaranth, hemp seeds
and spirulina). And if you don’t eat all nine aminos,
nothing happens. 
‘You can have, for example, leucine to stimulate the
process,’ says Luc van Loon, professor of the physiology
of exercise and nutrition at Maastricht University
Medical Centre in the Netherlands. ‘But you also need
the bricks to build the house. You can have all the
construction workers present, but if they don’t have
the bricks, the house is not going to get built.’ (And
if you don’t start building the house now, it’s much
more difficult to do it later: your twenties, thirties
and forties are prime muscle-building years, when
By the way, these properties (known as ‘anabolic’)
of amino acids make it critical to keep protein levels
up even if you’re injured or not able to exercise, which
is the other way (besides eating) that your body builds
muscle. Take away activity and you’re already losing
some. Then if you decide to reduce calories because
you’re not moving as much, you’ll lose even more
J A N U A R Y/ F E B R U A R Y 2 0 2 3 | 4 1
The
whey
forward
Why is whey in
every protein
powder and
energy bar?
Because when
it’s isolated
– it makes up
20% of cow’s
milk protein –
whey wins the
Most Likely
To Stimulate
Muscle Protein
Synthesis
award. That’s
because whey
is rapidly
digested and
absorbed,
plus it has a
relatively high
amount of
leucine. But
do you need
it? No. ‘The
difference
we see with
consuming
protein via
whey or via
milk is minimal,’
says Professor
van Loon. If
you’re an elite
athlete who
needs every
edge, adding
whey may
matter. But for
the rest of us,
not so much.

4 2 | J A N U A R Y/ F E B R U A R Y 2 0 2 3
 There is mounting evidence to suggest the
body clock plays a bigger role in weight
management than previously thought.
WH chews over the science

W O R D S : M E G A N TAT U M

4 4 | J A N U A R Y/ F E B R U A R Y 2 0 2 3
Set a time
to eat

J A N U A R Y/ F E B R U A R Y 2 0 2 3 | 4 5
 Playing the
protagonist
Embracing the starring role you
play in your own life can lose
you all your friends or be a tool
for self-development. WH
PHOTOGRAPHY: GETTY IMAGES; HERNANDEZ & SOROKINA/STOCKSY UNITED

reveals how to harness your

main character energy…

WORDS:
L I N D S AY G E L L E R

J A N U A R Y/ F E B R U A R Y 2 0 2 3 | 5 1
 Wellness
curious
Stress
relief
wearables
Remind yourself to chill
out with these gadgets
There’s no button you can
press to banish stress (if we
find one, we’ll let you know).
But a host of new wearables
promise to offer the next best
thing. These devices come
in many forms – headsets,
wristbands, speakers – but
share a common goal: strap
one on and you’ll (allegedly)
feel your anxiety melt away
while enjoying a bump in
mental performance. They
mostly claim to slow your
nervous system response
to induce a feeling of calm.
Find out if the claims stack
up with our breakdown. 
WORDS: JACKIE LAM. PHOTOGRAPHY: STOCKSY. *SOURCE: CLINICAL PHYSIOLOGY AND FUNCTIONAL IMAGING
Brain power
The periodic
vibration helps
signal that
it’s time to
take a pause.
Apollo Wearable,
around £355,
apolloneuro.com
They help you zen out
PROBAB LY A STRETCH
In short, the tools release
vibrations that mimic
affective touch. Think of
a hug or a pat on the back
from a loved one. This
contact communicates
safety and trust, which
helps you bond with others
and dials back your fight-
or-flight response. It also
releases oxytocin, which
lowers levels of the stress
hormone cortisol. The idea
is that by providing an
experience similar to that
of a soothing caress, these
devices offer the same kind
of relaxation you might get
from a friend comforting
you. The thing is, it’s hard to
replicate physical interaction
with a device. If the wearable
is not at body temperature,
it’s not going to trigger this
specific type of touch,
says neuroscientist
Claudia Aguirre. That
said, a vibration could
act as a little nudge to
check in with yourself,
adds psychologist Chloe
Carmichael.  Heart rate variability
They sharpen focus
TRU E , FOR
CE RTAIN PEOPLE
Some of these wearables
offer varying vibration
intensities and frequencies
for different needs, one
of them being better
concentration. Music and
sound can elicit different
responses in the brain and
in the heart, and the latter
tends to sync up with the
rhythm. ‘Some people
might feel like sound and
frequency is going to help
J A N U A R Y/ F E B R U A R Y 2 0 2 3 | 5 5
them focus, but other
people might not,’ says
Dr Aguirre. In other words:
it’s highly individual.
They boost
muscle recovery
WATCH THIS SPACE
(HRV) measures the
fluctuation in the time
between heartbeats, and it
tells you how well your body
adapts to change. People
with a high HRV tend to be
less stressed because it
shows they’re able to cope
with life’s inherent insanity.
Stress relief wearables use
those vibrations to raise
HRV, which supposedly
improves post-workout
recovery. But changes in
HRV don’t correlate with
less muscle damage. And
vibrations had no impact
on HRV at all in one study*.
Picking up
good vibrations
 w i ng y our
r ne y or rene
fitn e s s jou h is 2 8 -day
rting a h abit, t rkout
r e sta o v e d y wo
he th er you’ to a m uch-l u a fu ll-bod
W
m m it m e nt
w il l g ive yo ait in g for?
co a llenge re you w
g c h a t a
n gt h-trainin s a d ay. Wh
stre
t 2 0 m inute
in jus ine And
riakos
and Ja cquel
ed no
rds Je nnifer Ni inc enzo Dimi
Wo aphy V
Photogr

6 8 | J A N U A R Y/ F E B R U A R Y 2 0 2 3
J A N U A R Y/ F E B R U A R Y 2 0 2 3 | 6 9
 N 2 0 2 2 :
L E A VE I
S TO
THING E , P A S TI ME S
H A T
PEO P L M M E S T
RO G R A
AND P IN U T E S
C IO U S M L
E P R E N D FA I
WAST N ’T H A V E A
D
YO U D O K E G O O
Y O U M A
E L P
TO H R G O AL S.
ON Y O U
That’s why this year’s annual fitness
challenge is made up of express-style
workouts that require 20 minutes or less
but still offer gains and inspiration to
make positive changes. Expertly crafted
by PT Ariel Belgrave, the creator of LEAN
Method fitness and nutrition coaching,
each workout meets you where you are in
your journey – whether you’re looking to
lift heavier, recover from an injury or shake
off newbie nerves – while pushing you to
the next level.
The real gems in this challenge are the
tough-yet-effective compound moves that
work multiple muscle groups and joints at
the same time. And get this: resistance-
training programmes involving multi-joint
exercises (think: a deadlift and row or squat)
are more effective for improving overall
fitness than just doing isolated moves (such
as a basic biceps curl), studies have found.
‘Including these types of exercises in your
plan is a huge win if you’re short on time,
because you’re still able to build lean muscle
mass,’ says Belgrave.
The workouts on these pages include a
quick warm-up and a circuit of five exercises,
which you can do at your own pace (AMRAP-
style – as many reps as possible in the allotted
time). All you need is a set of dumbbells, a mat
and a get-up-and-go attitude to take on a new
training style for the next 28 days. Why 28
days? While you won’t be exercising every
day, dedicating four weeks to a routine is the
sweet spot for building consistency, finessing
form and improving muscular endurance,
notes Belgrave. So lace up your trainers,
grab some dumbbells and gear up for the
next 28. Then… show up again tomorrow.

7 0 | J A N U A R Y/ F E B R U A R Y 2 0 2 3
Think you need
a high-end
studio or a
well-equipped
gym to do an
effective arm
workout? Think
again. Build
strength and
definition with
only a pair
of dumbbells
using this
superset-style
approach

WORDS:
JA M I E S PA N F E L L E R

P H OTO G R A P H Y:
TYLER JOE

STYLING:
ROSE L AUTURE

7 6 | J A N U A R Y/ F E B R U A R Y 2 0 2 3
J A N U A R Y/ F E B R U A R Y 2 0 2 3 | 7 7
 Dumbbell
direction
Unsure which
weight to choose?
Follow these rules
to pick like a pro

THEY’RE TOO
LIGHT IF…
…you make it
through an entire
round without
any difficulty. 

THEY’RE TOO
HEAVY IF…
…you’re not able
to maintain
proper form and
are maxing out
before the last
couple of reps.

THEY’RE JUST
RIGHT WHEN…
…the last two
reps feel like a big
challenge, leaving
you eager to rest.

J A N U A R Y/ F E B R U A R Y 2 0 2 3 | 7 9
 SHOULDER 
This complex consists of three muscles:
the lateral (in the middle), anterior (on the
front side) and rear (on the back) deltoids.
Your shoulder rotates and is responsible
for your ability to do a range of high-force
movements (such as throwing a ball)
that allow your arms to move on different
planes. A durable, injury-free shoulder
is key to maximising and protecting
your movement patterns.

TRICEPS 
A muscle
with three
components
on the back of
the upper arm BICEPS 
is the triceps. Made up of two
Ideally, they muscles and located in
should be the forward-facing area
slightly of the upper arms, this is
stronger than the muscle group typically
the biceps to associated with that
avoid elbow IG-worthy flex pose.
injuries that are
common with
an overtrained
forearm. 

FOREARM 
Strengthening
this is essential
to mastering
racket-sport skills.
‘The forearm is a
huge component
in anything that
requires grip,’
says PT
Anatomy Madeleine Conti.

lesson
Here’s where your
muscle power comes
from in your arms

8 0 | J A N U A R Y/ F E B R U A R Y 2 0 2 3
 Strong arm sweat
Complete 8 to 12 reps of each exercise with no breaks within supersets. Rest for 2 mins
after each superset and repeat the circuit three times. Hit it three times a week and
you should witness noticeable change in strength and muscular endurance, says
Isabel Lynn, PT and Barry’s Bootcamp trainer, who built the routine.

Biceps concentration curl Hammer press

Cross-body curl Seated front raise

BICEPS CONCENTR ATION CURL
How to: Sit with your feet wider
than hip-width, holding a weight in
one hand with your elbow resting
on your thigh, and lean forwards
(A). Keeping your wrist in line with
your forearm, curl the weight up;
maintain contact between your arm
and thigh (B). Reverse the move to
return to the start. That’s 1 rep.
A
HA M M ER PR E SS
How to: Start in a shoulder-width stance
with a soft bend in your knees. Rest your
dumbbells on your shoulders with your
palms facing in (A). Press the weights
over your head, so that your upper
forearms end by your ears (B). Bring
the weights back down, so they hover
over your shoulders. That’s 1 rep.
A
B
A

B
CR OSS- B O DY CU R L
How to: Stand with your feet
shoulder-width apart. Hold 2
dumbbells with your palms facing B
in, thumbs up (A). Keep your elbows
close to your body as you raise your
right hand diagonally to your left
shoulder (B). Reverse the movement
to return to the start. That’s 1 rep.

Close-grip chest press SE AT ED FR O N T R AISE

How to: Sit with your feet shoulder-width
apart. Hold the weights at your sides
Skull crusher B
with your knuckles facing forwards (A).
Raise them up to shoulder height,
keeping your arms straight and parallel
to one another with a micro-bend in
CLOSE - G R I P CH E S T PR E SS
A your elbows (B). Lower your arms back
How to: Lie on your back with
down to your sides. That’s 1 rep.
2 dumbbells. Pull the weights
down towards your chest
(A) and then punch them up
to the sky (B). That’s 1 rep. SK U LL CR USH ER
How to: Lie on your back, holding
a dumbbell with both your hands.
Straighten your arms above your head
A A
(A). Lower the weight towards your B
B forehead, bending your elbows and
stopping when your forearms are
parallel to the floor (B). Extend your
arms back to the start. That’s 1 rep.

J A N U A R Y/ F E B R U A R Y 2 0 2 3 | 8 1
 rollers
Whether working up a sweat
or cheering courtside, these
will lift your athleisure game

PHOTOGRAPHY
STEVEN CHEE
STYLING
TESSA LAW

SHIRT, AJE;
TOP, MATTEAU;
TROUSERS,
GINGER & SMART

J A N U A R Y/ F E B R U A R Y 2 0 2 3 | 8 3
8 4 | J A N U A R Y/ F E B R U A R Y 2 0 2 3
 FAR LEFT: TOP,
MATTEAU;
TROUSERS AND
BIKE SHORTS LEFT: TOP AND
(JUST SEEN), TRACKSUIT BOTTOMS,
BOTH AJE BOTH AJE

TOP AND BIKE

SHORTS (JUST
SEEN), BOTH
AJE; TROUSERS,
MATTEAU

J A N U A R Y/ F E B R U A R Y 2 0 2 3 | 8 5
8 6 | J A N U A R Y/ F E B R U A R Y 2 0 2 3
NAGNATA
BOTTOMS, BOTH
TOP AND
TRACKSUIT

HAIR AND MAKE-UP: JOEL PHILLIPS. MODELS: MIA JOVANOV AT PRISCILLAS AND EMMA M AT CHIC MANAGEMENT
DENIM JACKET,
CALVIN KLEIN;
CARDIGAN,
CLAUDIE
PIERLOT; TOP
AND SHORTS,
BOTH NAGNATA;
SOCKS,
STYLIST’S OWN;
TRAINERS, NIKE

J A N U A R Y/ F E B R U A R Y 2 0 2 3 | 8 7
 Aroma
therapy
Whether your sense of smell
has been ghosting you since
you had Covid or you want to
develop a nose for excellence,
smell training is here to help.
WH sniffs out the science

Words Krista Bennett DeMaio

PHOTOGRAPHY: MASSIMO GAMMACURTA. STYLING: MEGUMI EMOTO. ADDITIONAL PHOTOGRAPHY: STOCKSY; GETTY IMAGES

J A N U A R Y/ F E B R U A R Y 2 0 2 3 | 9 3
 Deja Riley
LULULEMON
AMBASSADOR AND
FITNESS EXPERT
When Riley leads a class,
she wants to do it in style,
which is why she almost
always wears her hair in
box braids that are pulled
away from her face. ‘I love
having length because
I want my hair moving
with me,’ she says.
A quick peek at her IG
(@dejariley) proves the
effect is quite dazzling.

J A N U A R Y/ F E B R U A R Y 2 0 2 3 | 9 9
 Claire Jones
SOULCYCLE
INSTRUCTOR
AND MUSICIAN
‘I like the freedom of not
having to get up and
spend an hour on my
hair every morning
before I sweat it out,’
says Jones, whose busy
calendar finds her
dashing from SoulCycle
studio to recording
studio. ‘My natural hair
is under these passion
twists, so I can be myself
without damaging it.’

 VEST, AMERICAN
EAGLE; EARRINGS,
BAR JEWELLERY;
NECKLACE,
JONES’S OWN

These twists
look even
better with
a little wear’
J A N U A R Y/ F E B R U A R Y 2 0 2 3 | 1 0 1
 Ashley
Mayeux
DANCER
Mayeux’s locs (styled
here in Bantu knots)
work for her go-go-go
schedule. ‘We change
our style many times for
different ballets and
characters, and it’s easy
to put my hair up and
go when I only have
15 minutes to switch
looks,’ she says.

BRA, KSUBI X P.E NATION;

JEANS, SANDRO;
EARRINGS AND RING,
BOTH BAR JEWELLERY;
BOOTS, ISABEL MARANT
CREDITS GO HERE

1 0 2 | J A N U A R Y/ F E B R U A R Y 2 0 2 3
I think my
locs speak
to the fact
that I’m a
free spirit’
J A N U A R Y/ F E B R U A R Y 2 0 2 3 | 1 0 3
 Products
that

THE NAME perform

Use these bottles
to keep your style
looking extra fresh

GAME For the uninitiated, here’s a glossary of some

of the more common protective styles

Box braids ’DO DETOX

Individual braids that are installed (with pre-stretched braiding hair weaved in) all Apple cider vinegar,
over the head in small sections that resemble box shapes. They can vary in size and tea tree oil and shea
length and are typically worn for up to eight weeks. Be prepared to be in the salon butter are a triple
chair for a while – box braids can take anywhere from five to 12 hours to install. threat to detoxify your
scalp and cleanse
your roots without the
need for shampoo.
Cornrows Cantu Apple Cider
Vinegar Root Rinse, £7.99,
For this style, the hair is braided close to the scalp in small sections all the way up blackhaircare.co.uk
or down the head. Traditionally, cornrows are done in straight lines, though they
can also take the form of elaborate zigzags, swirls and even special shapes.

Locs

HAIR: CASSANDRA NORMIL FOR THE VISIONARIES AGENCY. MAKE-UP: TODD HARRIS FOR HONEY ARTISTS. MANICURE: SHIRLEY CHENG FOR SEE MANAGEMENT
Though hair isn’t tucked away or covered by a wig or weave, this style, in which
multiple strands are twisted and locked together, also prevents overstyling so that
you can retain length. Pre-twisted faux locs, which are temporary and therefore
lower commitment, can also be attached to natural hair with a crochet hook. 

SOOTHING SERUM

Sew-in weaves Enriched with ayurvedic

oils, this multitasking
serum is soothing on
The natural hair is braided to the scalp from front to back or in a spiral ‘beehive’
the scalp but still
shape. Wefts – individual synthetic or human hairs that are attached to a thin strip packs a punch to
– are then sewed down on top of the braids, using thread to create the desired style. repair split ends and
promote hair growth.
Equi Botanics Black

Two-strand twists Seed Hair Oil Elixir,

£55, equibotanics.com
This protective style is created by twisting two small sections of the hair around
each other from the base of the scalp to the ends of the hair. These can be done
on natural hair or extensions.

Weight of it all Adding extensions to natural hair is MUST-HAVE MIST

common when creating many of the protective styles shown in these This lightweight leave-in
pages, but try to make sure that all that extra hair isn’t too heavy. Not makes it easy to nourish
only will weighty extensions make powering through your gym session hair, increasing shine and
more difficult (no one needs extra resistance when they’re trying to upping hydration with
protein and argan oil.
perfect their squat form), but Taylor says all that heft can pull on and Gisou Honey Infused
damage follicles, leading to hair loss.  Leave-In Conditioner,
£26, sephora.co.uk

1 0 4 | J A N U A R Y/ F E B R U A R Y 2 0 2 3
 DRESS, SER.O.YA; 
EARRINGS, MISSOMA

Jasmine Thomas
ATHLETE, LGBTQI+ ADVOCATE
AND ENTREPRENEUR 
Thomas loves her natural hair but
admits it only holds a style when
she’s not sweating – a rarity, as
she’s usually on the basketball court
or at the gym. The happy medium:
‘I like wearing braids and faux locs
where I can let my roots be in their
normal fuzzy state,’ says Thomas.

J A N U A R Y/ F E B R U A R Y 2 0 2 3 | 1 0 5
 Are refills
the future
of beauty?

ise,
r
the tives
n ia
is o init lly?
s l
u ct refil rea
d it
p ro heir t is
t
u ty ing . Bu AM
a n in H
r be itio y w UR
C
u s it B
yo s po abil LOE
g d n H
usin ran stai DS C
Re ith b a su OR
w a s W

1 0 8 | J A N U A R Y/ F E B R U A R Y 2 0 2 3
 Grass ceiling

of girls in England are

%
able to play football in PE

secondary school, when boys are typically

offered one sport in PE and girls another,
the drop in girls playing football is drastic.
Compounding the problem of trying to
add girls’ football into schools is the fact that
many schools are cutting back on PE time.
The Association for Physical Education recommends
that schools allocate two hours a week to the subject.
And yet, the Youth Sport Trust found that 14 to
16-year-olds receive a weekly average of just 98
minutes. Between 2013 and 2018, schools’ PE
allocation fell by 20% for 11 to 14-year-olds and 38%
for kids aged 14 to 16. ‘Other subjects are taking
priority, particularly around exam time, so we’re
trying to get football better established at a time
when PE itself is under threat,’ adds Gear, who insists
that monopolising the curriculum with football is
not the end goal, either. ‘Girls are lucky to experience
sports such as netball and hockey – team sports
have huge value in the social bounce-back after the
pandemic. But football is the number one sport
globally. This generation of girls wants to play, expects
to play and should have the opportunity to play.’

KICK THE HABIT 

Playing football at a young age doesn’t just give
you healthier odds of emulating your hero’s success,
but a healthier life, too. A 2021 study that looked
at the effects of football practice on children
aged 12 and under found the sport’s high aerobic
demands (children play at between 70% and 90%
of their maximum heart rate) can prevent or reduce
obesity. High-speed sprints, turns, jumps and
shots also generated impact that could benefit
bone development – increasing bone mineral
content and density (a bonus, considering that
26% of adult bone mineral content is met between
the ages of 12 and 14, and especially important
given women’s risk of osteoporosis later in life).
Football can Then there are wins for mental health and
help girls soft skills – confidence, resilience, camaraderie
feel part of
something – which boys disproportionately reap when girls
bigger play less team sport. A review published in the

J A N U A R Y/ F E B R U A R Y 2 0 2 3 | 1 2 3
 HEAL THE BEAT

PHOTOG R APHY
Martin Rusch

ST YLING
Kristen Saladino

U I
ADDITIONAL REPORTING: ADDISON ALOIAN; NAYDELINE MEJIA; AMANDA LUCCI; JAMIE SPANFELLER. MODEL: KELSEE FOR STETTS

Whether you’re
crunching, crying or
commuting, there’s
TO
a strong chance

O R
music is playing a
role. But sound is
also a science-
backed tool
that can be used
for everything
from meeting

R
performance goals
to regulating your
emotions. Listen up
E
J A N U A R Y/ F E B R U A R Y 2 0 2 3 | 1 3 9
 in forming your individuality as you grow

FINDING up. And without it, there can be a sense

of loss and ‘otherness’.
For about a year, I went to vocal therapy

MY VOICE
twice a week, learning to talk again, to
manipulate space in my mouth and massage
neck muscles I didn’t know existed. I cried.
I did embarrassing vocal exercises in my

AGAIN
When a voice disorder meant that WH editor
CURRIE ENGEL was unable to sing or talk
properly, she realised just how much her
own ‘music’ was connected to who she was
I’ve been a singer all my life.
Music, to me, has always been
something personal and creative.
For a long time, I was, in a sense,
my own source of the ‘music’ in
my life. It was how I identified
with memories, other people
and my family.  often – at the gym during a set,
But when I was at university,
I developed painful nodules on my
vocal folds from overuse (singing
and socialising took a toll) that
turned my confident voice into a
whisper. For three years, I couldn’t
sing. Doctors said they could
operate, but it was a last resort and
might not fix the problem. I didn’t
want to risk it. So, my music – and
a big part of myself – was lost.
While it’s thought that 50,000
people are referred by their GPs
to otolaryngology – or voice –
clinics in the UK each year, Robert
Sataloff, chair of the department
of otolaryngology at Drexel
University College of Medicine
in Philadelphia, says most
experts believe official numbers
are drastic underestimates, as so
many people simply live with
poor voice quality.  voice would betray me. Watching people
Music isn’t just instruments and
headphones. Our voices are our
music, the melody we listen to most
when we need a surge of energy
before a big presentation, singing
in the car with your best friend.
A recent study even found that we
have neurons that seem to respond
selectively to the sound of human
song, and others that respond only
to the human voice. While this
connection is poorly understood,
it means a part of your brain lights
up when you hear people sing.
One thing experts do know for
sure is the role of the maternal
voice. ‘When you’re born, one of
the first things that happens to
you is identifying your mother’s
voice,’ says Dr Sataloff. ‘The notion
of associating voice with identity
is innate.’ It makes sense, then,
that your voice plays a big role
university halls. I gave up coffee, dairy and
loud restaurants. I stopped talking at parties
and took time off from my beloved a
cappella group. Socialising – something
I loved – was too stressful. My boyfriend
started associating me with the smell of
the cough drops I kept in my pockets. 
My voice was everything. And for a few
years, it was broken, unrecognisable. The
music was gone. I didn’t know who I was
without it, and it took a huge toll on my
mental health. I stayed home. I’d get deeply
anxious before big social events, afraid my
sing freely, happily, without pain, was
torture. I was haunted by the loss.
This is not uncommon. The psychological
toll of an injury like this can be traumatic,
says Dr Sataloff. ‘Anything that affects the
voice will affect the psyche. And the sense of
identity loss can make people question the
substance of who they are.’ It’s not just those
whose professions depend on their voices –
singers and teachers, for example – who feel
this, either, says Libby Smith, director of the
University of Pittsburgh Medical Center’s
Voice Center and a professor in the
department of otolaryngology. ‘It’s just as
important for the people who want to sing
at church or to their grandkids,’ she says. 
After almost two years of therapists and
vigilance, I sat with a vocal coach in a studio
and eked out the first verse of Amazing
Grace. I choked on the words halfway
through. ‘I once was lost, but now am found,
was blind, but now I see.’ Tears formed.
I had found my sound, my voice, again.

How to give yourself goosebumps

You’re listening to music or watching a film that strikes something deep in you – your skin responds.
There’s a scientific name for this occurrence: frisson, aka a ‘skin orgasm’. What’s the feeling all about?
MODEL: ANNA BOYER FOR THE INDUSTRY

THE WORD, derived from
the French word for shiver, is
‘the feeling of chills running up
and down your spine,’ says
David Huron, professor of
music at the Ohio State
University. Technically, it’s
a pilomotor (hair-raising) or
temperature-controlling
response to fearful stimuli.
THE HUMAN response
stems from your brain. When
you experience something
alarming, the subcortical areas
react out of fear, then your
frontal lobes send inhibitory
signals to the amygdala, the
part of the brain that processes
fear, to let you know you’re
safe, says Professor Huron.
CERTAIN FACTORS
make sounds threatening.
Unexpected sounds, scream-
like sounds, loud sounds,
extensity (how sounds are
distributed in space), low pitch
(associated with aggression),
infrasound (low-pitched felt,
not heard) and acoustic
proximity (closer sounds).
THE WAY to induce frisson
is to ‘increase the riskiness
of the music’, says Professor
Huron. Think: singers belting
high notes, distorted electric
guitar and other unexpected
passages, maybe with some
surprise notes. So maybe
heavy metal – or music you
don’t typically listen to.

1 4 0 | J A N U A R Y/ F E B R U A R Y 2 0 2 3
 HEAL THE BEAT

WHOOOO
ARE YOU?
Voice and music
are integral to
identity
 ROUTE TO WELLTH
STATS
Sara Pascoe AGE: 41
JOB: Comedian
WORKOUT MO:
The comedian and author, whose latest show explores PT + running
WIND-DOWN
women and success, opens up about becoming a mum
SECRET: Yoga
at 40 and why she’s telling a positive IVF story

Fuel
My husband and I are
bad at shopping – we
use Ocado for baby
stuff, have no food
for us and habitually
Know order basics on
What bothered me in my Deliveroo. My
thirties was not knowing husband says he’ll
if I was going to have kids. batch cook. But,
My worry was: my life is realistically, when
really great now, but I don’t we have free time
want to regret [not being a and a sleeping baby,
mum] when I’m 50. It was we’ll visit our local
like making a hypothetical for some quality time
decision based on a sadness (and a glass of red).
I hadn’t felt yet. The way
society ties women’s
success to marriage and Flow
babies weighed heavily I started yoga six years
on me; I think women are ago. Between the exertion

AS TOLD TO ROISÍN DERVISH-O’KANE. PHOTOGRAPHY: RACHEL SHERLOCK. ADDITIONAL PHOTOGRAPHY: JAMIE BEVEN; LEO ACKER; LUCKY IF SHARP; GETTY IMAGES
complicit in reinforcing it. during the asanas and
the savasana at the end,
I leave with relaxed
Try shoulders and just
After I met my husband feel very…
in my late thirties, we tried oxygenated.
to conceive but it wasn’t I do it for my
happening. It was tough; mind as well
made more so by those as my body.
around me who seemingly For the self-
got pregnant easily. When determined to normalise I went back employed, it
I see my stand-up from that IVF and share a positive to exercise, can feel hard to
time, my defensiveness story that’s like, ‘It’s a my abdominal step off the hamster
about others having kids privilege that science muscles felt loose wheel in case you
is cringey. I feared honesty can help us this much.’ and disconnected, miss an opportunity.
would make people feel But through grumpiness so I see a PT twice Yoga is one thing that
sorry for me – not and jokes rather than a week to help knit helps create some space.
ideal for a comedian. uber-sincerity. them together.

Adapt
Share Move Achieve There’s a lot of unintended
I had my son, now Before I had my son, In Stolen Focus (£20, comedy in motherhood.
one, through IVF lacing up and going for a Bloomsbury), Johann Hari People say it gets better
– following a run felt like an obligation. explores the importance after four years of misery
miscarriage. And during IVF and of finding time to enter a – imagine getting that
This means I’ll pregnancy I avoided flow state. Oddly, the time advice in any other
always understand it in case something constraints of motherhood context. The one thing I
what it’s like to be went wrong. But have helped with this. I get miss is tiredness you can
‘infertile’; I still now I put on more writing done in an fix with sleep. These days,
see a therapist cheesy disco hour-long Uber to one of my tiredness is stubborn.
who specialises music and that my shows than I used to
in baby loss. In alone time feels when I had a whole day to Sara Pascoe is on tour with
my show, I’m like a treat. When write (and procrastinate). Success Story until April 2023

1 5 4 | J A N U A R Y/ F E B R U A R Y 2 0 2 3